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Hybrid 5x5

by Joe R.
2 athletes joined

Program Description

A simple program to increase muscle mass and strength while training endurance running. Run up to six days a week. Try to add five pounds a week to all exercises except add ten to deadlift.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2024 02:01
  • Last Edited
    Nov 10, 2024 12:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
5
5 reps
-
5
Abs Crunch (Weighted)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
-
5
Knee Raise (Captain's Chair)
5
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Overhead Press (Barbell)
5 Sets
5 Reps
75%
4
Chin-Up (Bodyweight)
5 Sets
10 Reps
-
5
Knee Raise (Captain's Chair)
5 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Barbell Row
5 Sets
5 Reps
75%
4
Tricep Pushdown (Cable)
5 Sets
5 Reps
-
5
Abs Crunch (Weighted)
5 Sets
5 Reps
-