Program Description
5 week Hybrid program
Program Overview
- LevelIntermediate, Beginner
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedNov 03, 2025 08:44
- Last EditedNov 03, 2025 09:05
Muscle Engagement
Front
Back
MuscleSet
Chest
11.6%
Glutes
11.1%
Hamstrings
11%
Quadriceps
9.7%
Triceps
9.4%
Abs
8%
Lower Back
7.9%
Biceps
7.7%
Front Delts
7.7%
Lats
6%
Middle Delts
3.9%
Upper Back
3.3%
Adductors
1.6%
Forearms
0.7%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
75%
75%
2A
Romanian Deadlift (Barbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Landmine Front Squat
3
10 reps
-
3B
Good Morning
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Romanian Deadlift (Barbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Landmine Front Squat
3
10 reps
-
3B
Good Morning
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Romanian Deadlift (Barbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Landmine Front Squat
3
10 reps
-
3B
Good Morning
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Romanian Deadlift (Barbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Landmine Front Squat
3
10 reps
-
3B
Good Morning
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Romanian Deadlift (Barbell)
3
8 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Landmine Front Squat
3
10 reps
-
3B
Good Morning
3
10 reps
-
3C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Lat Pulldown (Close Grip)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
JM Press (Dumbbell)
3
15 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Lat Pulldown (Close Grip)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
JM Press (Dumbbell)
3
15 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Lat Pulldown (Close Grip)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
JM Press (Dumbbell)
3
15 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Lat Pulldown (Close Grip)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
JM Press (Dumbbell)
3
15 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Lat Pulldown (Close Grip)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
JM Press (Dumbbell)
3
15 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
75%
75%
2A
Front Squat (Barbell)
3
6 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3A
Landmine RDL
3
10 reps
-
3B
Good Morning
3
12 reps
-
3C
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
2.5%
2.5%
2A
Front Squat (Barbell)
3
6 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3A
Landmine RDL
3
10 reps
-
3B
Good Morning
3
12 reps
-
3C
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
2.5%
2.5%
2A
Front Squat (Barbell)
3
6 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3A
Landmine RDL
3
10 reps
-
3B
Good Morning
3
12 reps
-
3C
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
2.5%
2.5%
2A
Front Squat (Barbell)
3
6 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3A
Landmine RDL
3
10 reps
-
3B
Good Morning
3
12 reps
-
3C
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
2.5%
2.5%
2A
Front Squat (Barbell)
3
6 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3A
Landmine RDL
3
10 reps
-
3B
Good Morning
3
12 reps
-
3C
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
75%
75%
2A
Landmine Press
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
10 reps
-
2C
Incline Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Lateral Raise To Front Raise
3
12 reps
-
3C
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Landmine Press
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
10 reps
-
2C
Incline Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Lateral Raise To Front Raise
3
12 reps
-
3C
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Landmine Press
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
10 reps
-
2C
Incline Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Lateral Raise To Front Raise
3
12 reps
-
3C
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Landmine Press
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
10 reps
-
2C
Incline Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Lateral Raise To Front Raise
3
12 reps
-
3C
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
+2.5 lbs
+2.5 lbs
2A
Landmine Press
3
10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
10 reps
-
2C
Incline Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Lateral Raise To Front Raise
3
12 reps
-
3C
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
3
1
3 reps
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Incline Fly Press (Dumbbell)
3
15 reps
-
2D
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Alternating Dumbbell Curl
3
12 reps
-
3B
Overhead Extension (Dumbbell)
3
15 reps
-
3C
Landmine Oblique Twist
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
3
1
3 reps
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Incline Fly Press (Dumbbell)
3
15 reps
-
2D
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Alternating Dumbbell Curl
3
12 reps
-
3B
Overhead Extension (Dumbbell)
3
15 reps
-
3C
Landmine Oblique Twist
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
3
1
3 reps
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Incline Fly Press (Dumbbell)
3
15 reps
-
2D
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Alternating Dumbbell Curl
3
12 reps
-
3B
Overhead Extension (Dumbbell)
3
15 reps
-
3C
Landmine Oblique Twist
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
3
1
3 reps
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Incline Fly Press (Dumbbell)
3
15 reps
-
2D
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Alternating Dumbbell Curl
3
12 reps
-
3B
Overhead Extension (Dumbbell)
3
15 reps
-
3C
Landmine Oblique Twist
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
3
1
3 reps
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Single Arm Landmine Row
3
10 reps
-
2C
Incline Fly Press (Dumbbell)
3
15 reps
-
2D
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Alternating Dumbbell Curl
3
12 reps
-
3B
Overhead Extension (Dumbbell)
3
15 reps
-
3C
Landmine Oblique Twist
3
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Landmine Front Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Good Morning1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3C
Sit Up1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Single Arm Landmine Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2C
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
JM Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3C
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2A
Front Squat (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2B
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3A
Landmine RDL1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Good Morning1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3C
Cable Crunch1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2A
Landmine Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2C
Incline Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Bench Press (Close Grip)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3B
Lateral Raise To Front Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3C
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Speed Bench1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Single Arm Landmine Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2C
Incline Fly Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2D
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Alternating Dumbbell Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3C
Landmine Oblique Twist1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-