3x week | Hybrid Athlete Program
Transform your strength and redefine your limits with 3x a week for 18 weeks—your journey to superior performance starts now!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 2 | Hack Squat | 1 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 4 | Leg Extension | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 5 | Hip Abductor (Machine) | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 6 | Hip Adductor (Machine) | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 7 | Calf Raise (Leg Press) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 3 | Pec Deck (Machine) | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 4 | Lateral Raise (Machine) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 5 | Lying Tricep Extension (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 6 | Tricep Extension (Cable) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 4 | Reverse Pec Deck | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 5 | Shrug (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 7 | Bicep Curl (Barbell) | 1 | 8–10 reps | @9 |
| 1 | 15–20 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3x week | Hybrid Athlete 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 18 weeks are fully unlocked.
This program is built around a full 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 90 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.
3x week | Hybrid Athlete Program is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3x week | Hybrid Athlete 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
