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BoostcampPNG
Hybrid 5x5
by Joe R.
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
Jul 14, 2024 09:52
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.
down_app
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
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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)
6 Sets
5 Reps
75%
5
Abs Crunch (Weighted)
5 Sets
5 Reps
75%
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