Hybrid Program
Hybrid
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 75% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | — | 75% | ||
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 2B | Walking Lunge (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| Superset | ||||
| 3A | Landmine Front Squat | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3B | Good Morning | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3C | Sit Up | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 75% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | — | 75% | ||
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 2B | Single Arm Landmine Row | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2C | Lat Pulldown (Close Grip) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| Superset | ||||
| 3A | Hammer Curl (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3B | JM Press (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 3C | Lateral Raise (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 5 reps | 75% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | — | 75% | ||
| Superset | ||||
| 2A | Front Squat (Barbell) | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 1 | 6 reps | — | ||
| 2B | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| Superset | ||||
| 3A | Landmine RDL | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3B | Good Morning | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 3C | Cable Crunch | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 75% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | — | 75% | ||
| Superset | ||||
| 2A | Landmine Press | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2B | Lat Pulldown (Neutral Grip) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2C | Incline Row | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| Superset | ||||
| 3A | Bench Press (Close Grip) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 3B | Lateral Raise To Front Raise | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 3C | Bicep Curl (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Bench | 1 | 3 reps | +10 lbs |
| 1 | 3 reps | +10 lbs | ||
| 1 | 3 reps | +10 lbs | ||
| 1 | — | +10 lbs | ||
| Superset | ||||
| 2A | Incline Bench Press (Barbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2B | Single Arm Landmine Row | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2C | Incline Fly Press (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 2D | Romanian Deadlift (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| Superset | ||||
| 3A | Alternating Dumbbell Curl | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 3B | Overhead Extension (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 3C | Landmine Oblique Twist | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a garage 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 Program is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Program 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
