Hybrid Workout Plan 2 days gyn 2 days at home
Hybrid Workout Plan – Focused on Upper Body & Fat Loss
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 15 reps | @7 |
| 2 | Push Up | 3 | 30 reps | @8 |
| 3 | Bent Over Row (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Bulgarian Split Squat (Bodyweight) | 3 | 8 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 6 | 4 Min Tabata | 1 | 4 min | @8 |
| 7 | Bicycle Crunch | 1 | 0.5 min | @7 |
| 8 | V-Up | 1 | 20 reps | @7 |
| 9 | Side Plank with Reach Through | 1 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8 reps | @7 |
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @7.5 |
| 3 | Rear Delt Fly (Dumbbell) | 4 | 12 reps | @7.5 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @7 |
| 5 | Face Pull | 3 | 12 reps | @7.5 |
| 6 | Hanging Leg Raise | 4 | 15 reps | @7.5 |
| 7 | Plank with Shoulder Taps | 3 | 0.5 min | @7 |
| 8 | 10 Min EMOM (Every minute On The minute) | 1 | 10 min | @7 |
| 9 | Russian Twist | 1 | 20 reps | @7 |
| 10 | Side Plank | 1 | 0.5 min | @7 |
| 11 | Toe Touch Crunches | 1 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @7 |
| 3 | Overhead Press (Barbell) | 3 | 6 reps | @7.5 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 10 reps | @7 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 10 reps | @7 |
| 7 | Decline Crunch (Weighted) | 3 | 15 reps | @7 |
| 8 | Wood Chop | 1 | 12 reps | @7 |
| 9 | Abs Crunch (Bodyweight) | 1 | 20 reps | @7 |
| 10 | Abs Crunch (Weighted) | 1 | 20 reps | @7.5 |
| 11 | Reverse Abs Crunch (Bodyweight) | 1 | 20 reps | @7 |
| 12 | V-Up | 1 | 20 reps | @7 |
| 13 | Bicycle Crunch | 1 | 0.5 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Push Press (Dumbbell) | 4 | 12 reps | @7.5 |
| 2 | Mountain Climber | 4 | 0.5 min | @7 |
| 3 | Renegade Row | 4 | 10 reps | @7 |
| 4 | Burpee | 4 | 0.5 min | @7 |
| 5 | Russian Twist | 1 | 20 reps | @7 |
| 6 | Side Plank | 1 | 45 min | @7 |
| 7 | Toe Touch Crunches | 1 | 15 reps | @7 |
| 8 | Abs Crunch (Weighted) | 1 | 20 reps | @7 |
| 9 | Reverse Abs Crunch (Bodyweight) | 1 | 20 reps | @7.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Workout Plan 2 days gyn 2 days at home is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Workout Plan 2 days gyn 2 days at home is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Workout Plan 2 days gyn 2 days at home is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
