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Hybrid Vanity Fusion

by Marc V.

Program Description

Combined with the Couch to 5k program it is designed as a continuation from Vanity Fair program. Continues the Vanity program with focusing on weak points while transitioning to a Hybrid style format.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 02:47
  • Last Edited
    Jun 18, 2025 12:18

Summary

Unleash your potential with the Hybrid Vanity Fusion program, a dynamic 5-week journey designed for those looking to sculpt their physique while building strength. Committing just 4 days a week, you'll engage in targeted push, pull, and lower body workouts that incorporate a mix of machines and free weights. Each session is crafted to maximize muscle engagement and promote balanced development, ensuring you not only look great but feel powerful too. Get ready to transform your routine and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Biceps
9.9%
Quadriceps
9.7%
Triceps
8.5%
Glutes
8.3%
Hamstrings
7.5%
Rear Delts
7.1%
Lats
6.6%
Front Delts
5.7%
Chest
5.3%
Other
5.3%
Abs
5.1%
Middle Delts
4.3%
Forearms
3.2%
Adductors
2%
Lower Back
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Tricep Pushdown (Cable)
1
12 reps
-
4
Tricep Extension (Cable)
1
10-12 reps
-
5
Incline Chest Press (Machine)
1
10 reps
-
6
Chest Fly (Machine)
1
15 reps
-
7
Jump Rope
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
13-15 reps
-
3
Tricep Pushdown (Cable)
1
11-12 reps
-
4
Tricep Extension (Cable)
1
10-12 reps
-
5
Incline Chest Press (Machine)
1
11 reps
-
6
Chest Fly (Machine)
1
16 reps
-
7
Jump Rope
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
13-15 reps
-
3
Tricep Pushdown (Cable)
1
11-12 reps
-
4
Tricep Extension (Cable)
1
10-12 reps
-
5
Incline Chest Press (Machine)
1
11 reps
-
6
Chest Fly (Machine)
1
16 reps
-
7
Jump Rope
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
13-15 reps
-
3
Tricep Pushdown (Cable)
1
11-12 reps
-
4
Tricep Extension (Cable)
1
10-12 reps
-
5
Incline Chest Press (Machine)
1
11 reps
-
6
Chest Fly (Machine)
1
16 reps
-
7
Jump Rope
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
1
13-15 reps
-
3
Tricep Pushdown (Cable)
1
11-12 reps
-
4
Tricep Extension (Cable)
1
10-12 reps
-
5
Incline Chest Press (Machine)
1
11 reps
-
6
Chest Fly (Machine)
1
16 reps
-
7
Jump Rope
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5-6 reps
RPE 8
2
Lunge (Bodyweight)
1
12 reps
-
3
Leg Extension
1
15 reps
-
4
Leg Curl
1
12 reps
-
5
Hip Thrust (Machine)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5-6 reps
RPE 8
2
Lunge (Bodyweight)
1
12 reps
-
3
Leg Extension
1
15 reps
-
4
Leg Curl
1
12 reps
-
5
Hip Thrust (Machine)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5-6 reps
RPE 8
2
Lunge (Bodyweight)
1
12 reps
-
3
Leg Extension
1
15 reps
-
4
Leg Curl
1
12 reps
-
5
Hip Thrust (Machine)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5-6 reps
RPE 8
2
Lunge (Bodyweight)
1
12 reps
-
3
Leg Extension
1
15 reps
-
4
Leg Curl
1
12 reps
-
5
Hip Thrust (Machine)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5-6 reps
RPE 8
2
Lunge (Bodyweight)
1
12 reps
-
3
Leg Extension
1
15 reps
-
4
Leg Curl
1
12 reps
-
5
Hip Thrust (Machine)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
-
2
Rear Delt Fly (Machine)
1
15 reps
-
3
Bent Over Row (Barbell)
1
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
1
10 reps
-
5A
Bicep Curl (EZ Bar)
1
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
1
10 reps
RPE 8
6
Farmer's Walk (Weighted)
1
40 mins
-
7
Reaching Situp
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
-
2
Rear Delt Fly (Machine)
1
15 reps
-
3
Bent Over Row (Barbell)
1
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
1
10 reps
-
5A
Bicep Curl (EZ Bar)
1
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
1
10 reps
RPE 8
6
Farmer's Walk (Weighted)
1
40 mins
-
7
Reaching Situp
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
-
2
Rear Delt Fly (Machine)
1
15 reps
-
3
Bent Over Row (Barbell)
1
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
1
10 reps
-
5A
Bicep Curl (EZ Bar)
1
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
1
10 reps
RPE 8
6
Farmer's Walk (Weighted)
1
40 mins
-
7
Reaching Situp
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
-
2
Rear Delt Fly (Machine)
1
15 reps
-
3
Bent Over Row (Barbell)
1
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
1
10 reps
-
5A
Bicep Curl (EZ Bar)
1
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
1
10 reps
RPE 8
6
Farmer's Walk (Weighted)
1
40 mins
-
7
Reaching Situp
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
-
2
Rear Delt Fly (Machine)
1
15 reps
-
3
Bent Over Row (Barbell)
1
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
1
10 reps
-
5A
Bicep Curl (EZ Bar)
1
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
1
10 reps
RPE 8
6
Farmer's Walk (Weighted)
1
40 mins
-
7
Reaching Situp
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
RPE 9
2A
Push Up
1
AMRAP
-
2B
Lunge (Bodyweight)
1
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2D
Bicep Curl (Dumbbell)
1
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
1
AMRAP
-
2F
Jump Rope
1
AMRAP
-
2G
Burpee
1
AMRAP
-
2H
Sit Up
1
AMRAP
-
3
Goblet Squat
1
AMRAP
-
4
Kettlebell Swing
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Band Pull Apart
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
RPE 9
2A
Push Up
1
AMRAP
-
2B
Lunge (Bodyweight)
1
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2D
Bicep Curl (Dumbbell)
1
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
1
AMRAP
-
2F
Jump Rope
1
AMRAP
-
2G
Burpee
1
AMRAP
-
2H
Sit Up
1
AMRAP
-
3
Goblet Squat
1
AMRAP
-
4
Kettlebell Swing
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Band Pull Apart
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
RPE 9
2A
Push Up
1
AMRAP
-
2B
Lunge (Bodyweight)
1
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2D
Bicep Curl (Dumbbell)
1
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
1
AMRAP
-
2F
Jump Rope
1
AMRAP
-
2G
Burpee
1
AMRAP
-
2H
Sit Up
1
AMRAP
-
3
Goblet Squat
1
AMRAP
-
4
Kettlebell Swing
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Band Pull Apart
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
RPE 9
2A
Push Up
1
AMRAP
-
2B
Lunge (Bodyweight)
1
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2D
Bicep Curl (Dumbbell)
1
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
1
AMRAP
-
2F
Jump Rope
1
AMRAP
-
2G
Burpee
1
AMRAP
-
2H
Sit Up
1
AMRAP
-
3
Goblet Squat
1
AMRAP
-
4
Kettlebell Swing
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Band Pull Apart
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
AMRAP
RPE 9
2A
Push Up
1
AMRAP
-
2B
Lunge (Bodyweight)
1
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2D
Bicep Curl (Dumbbell)
1
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
1
AMRAP
-
2F
Jump Rope
1
AMRAP
-
2G
Burpee
1
AMRAP
-
2H
Sit Up
1
AMRAP
-
3
Goblet Squat
1
AMRAP
-
4
Kettlebell Swing
1
AMRAP
-
5
Face Pull
1
AMRAP
-
6
Band Pull Apart
1
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10 Reps
-
6
Chest Fly (Machine)
3 Sets
15 Reps
-
7
Jump Rope
3 Sets
AMRAP
-
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
5-6 Reps
@8
2
Lunge (Bodyweight)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Assisted)
4 Sets
AMRAP
-
2
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
3
Bent Over Row (Barbell)
4 Sets
10-12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
40 mins
-
7
Reaching Situp
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Assisted)
4 Sets
AMRAP
@9
2A
Push Up
3 Sets
AMRAP
-
2B
Lunge (Bodyweight)
3 Sets
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
2D
Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3 Sets
AMRAP
-
2F
Jump Rope
3 Sets
AMRAP
-
2G
Burpee
3 Sets
AMRAP
-
2H
Sit Up
3 Sets
AMRAP
-
3
Goblet Squat
3 Sets
AMRAP
-
4
Kettlebell Swing
3 Sets
AMRAP
-
5
Face Pull
3 Sets
AMRAP
-
6
Band Pull Apart
3 Sets
AMRAP
-