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Full Hybrid Saiyan Training Course (Base)

by Cameron J O’Neal

Program Description

Unleash your inner warrior with the Full Hybrid Saiyan Training Course! This intense 7-day program is designed for those ready to elevate their fitness game through a combination of bodyweight exercises and dumbbell workouts. Each session lasts about 60 minutes and focuses on muscle sculpting, athletic performance, and bodybuilding techniques, ensuring you build strength and endurance. Perfect for intermediate to advanced lifters, this course can be done at home with minimal equipment. Get ready to push your limits and transform your physique!- make sure to get 10,000 steps in a day!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 08:40
  • Last Edited
    Oct 12, 2025 12:04

Summary

Unleash your inner warrior with the Full Hybrid Saiyan Training Course! This intense 7-day program combines bodyweight and dumbbell exercises, focusing on strength, endurance, and muscle growth. Each day features a series of supersets designed to challenge your limits and build a powerful physique. Whether you're hitting push-ups or mastering the Bulgarian split squat, expect to elevate your fitness game from the comfort of home. Get ready to train like a Saiyan and see results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Upper Back
13.5%
Lats
13.5%
Front Delts
12.4%
Biceps
11.3%
Chest
7.3%
Middle Delts
6.6%
Quadriceps
5.5%
Calves
5.5%
Glutes
4.4%
Hamstrings
2.2%
Forearms
1.1%
Rear Delts
1.1%
Other
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
2A
Push Up (Incline)
1
AMRAP
RPE 10
3A
Pike Push Up
1
AMRAP
RPE 10
4A
Decline Push Up
1
AMRAP
RPE 10
5A
Push Up
1
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
3
7-11 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
7-11 reps
RPE 10
8
Hammer Curl
3
7-11 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
7-11 reps
RPE 10
10
Standing Calf Raise
3
AMRAP
RPE 10
11
Dips Between Chairs
4
AMRAP
RPE 10
12
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
2A
Push Up (Incline)
1
AMRAP
RPE 10
3A
Pike Push Up
1
AMRAP
RPE 10
4A
Decline Push Up
1
AMRAP
RPE 10
5A
Push Up
1
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
3
7-11 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
7-11 reps
RPE 10
8
Hammer Curl
3
7-11 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
7-11 reps
RPE 10
10
Standing Calf Raise
3
AMRAP
RPE 10
11
Dips Between Chairs
4
AMRAP
RPE 10
12
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
2A
Push Up (Incline)
1
AMRAP
RPE 10
3A
Pike Push Up
1
AMRAP
RPE 10
4A
Decline Push Up
1
AMRAP
RPE 10
5A
Push Up
1
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
3
7-11 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
7-11 reps
RPE 10
8
Hammer Curl
3
7-11 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
7-11 reps
RPE 10
10
Standing Calf Raise
3
AMRAP
RPE 10
11
Dips Between Chairs
4
AMRAP
RPE 10
12
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
2A
Push Up (Incline)
1
AMRAP
RPE 10
3A
Pike Push Up
1
AMRAP
RPE 10
4A
Decline Push Up
1
AMRAP
RPE 10
5A
Push Up
1
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
3
7-11 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
7-11 reps
RPE 10
8
Hammer Curl
3
7-11 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
7-11 reps
RPE 10
10
Standing Calf Raise
3
AMRAP
RPE 10
11
Dips Between Chairs
4
AMRAP
RPE 10
12
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
AMRAP
RPE 10
2A
Push Up (Incline)
1
AMRAP
RPE 10
3A
Pike Push Up
1
AMRAP
RPE 10
4A
Decline Push Up
1
AMRAP
RPE 10
5A
Push Up
1
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
3
7-11 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
7-11 reps
RPE 10
8
Hammer Curl
3
7-11 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
7-11 reps
RPE 10
10
Standing Calf Raise
3
AMRAP
RPE 10
11
Dips Between Chairs
4
AMRAP
RPE 10
12
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 6
Week 1
1 / 1 Weeks
Day 1
1A
Push Up
1 Set
AMRAP
@10
2A
Push Up (Incline)
1 Set
AMRAP
@10
3A
Pike Push Up
1 Set
AMRAP
@10
4A
Decline Push Up
1 Set
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
6
Bent Over Row (Dumbbell)
3 Sets
7-11 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
7-11 Reps
@10
8
Hammer Curl
3 Sets
7-11 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
7-11 Reps
@10
10
Standing Calf Raise
3 Sets
AMRAP
@10
11
Dips Between Chairs
4 Sets
AMRAP
@10
12
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
Day 2
1A
Push Up
1 Set
AMRAP
@10
2A
Push Up (Incline)
1 Set
AMRAP
@10
3A
Pike Push Up
1 Set
AMRAP
@10
4A
Decline Push Up
1 Set
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
6
Bent Over Row (Dumbbell)
3 Sets
7-11 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
7-11 Reps
@10
8
Hammer Curl
3 Sets
7-11 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
7-11 Reps
@10
10
Standing Calf Raise
3 Sets
AMRAP
@10
11
Dips Between Chairs
4 Sets
AMRAP
@10
12
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
Day 3
1A
Push Up
1 Set
AMRAP
@10
2A
Push Up (Incline)
1 Set
AMRAP
@10
3A
Pike Push Up
1 Set
AMRAP
@10
4A
Decline Push Up
1 Set
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
6
Bent Over Row (Dumbbell)
3 Sets
7-11 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
7-11 Reps
@10
8
Hammer Curl
3 Sets
7-11 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
7-11 Reps
@10
10
Standing Calf Raise
3 Sets
AMRAP
@10
11
Dips Between Chairs
4 Sets
AMRAP
@10
12
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
Day 4
1A
Push Up
1 Set
AMRAP
@10
2A
Push Up (Incline)
1 Set
AMRAP
@10
3A
Pike Push Up
1 Set
AMRAP
@10
4A
Decline Push Up
1 Set
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
6
Bent Over Row (Dumbbell)
3 Sets
7-11 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
7-11 Reps
@10
8
Hammer Curl
3 Sets
7-11 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
7-11 Reps
@10
10
Standing Calf Raise
3 Sets
AMRAP
@10
11
Dips Between Chairs
4 Sets
AMRAP
@10
12
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
Day 5
1A
Push Up
1 Set
AMRAP
@10
2A
Push Up (Incline)
1 Set
AMRAP
@10
3A
Pike Push Up
1 Set
AMRAP
@10
4A
Decline Push Up
1 Set
AMRAP
@10
5A
Push Up
1 Set
AMRAP
@10
6
Bent Over Row (Dumbbell)
3 Sets
7-11 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
7-11 Reps
@10
8
Hammer Curl
3 Sets
7-11 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
7-11 Reps
@10
10
Standing Calf Raise
3 Sets
AMRAP
@10
11
Dips Between Chairs
4 Sets
AMRAP
@10
12
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
Day 6
1
Rest
1 Set
AMRAP
@6
Day 7
1
Rest
1 Set
AMRAP
@6