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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 11, 2025 01:21
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Machine)
3
15 reps
-
7
Jump Rope
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
13-15 reps
-
3
Tricep Pushdown (Cable)
3
11-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
11 reps
-
6
Chest Fly (Machine)
3
16 reps
-
7
Jump Rope
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
13-15 reps
-
3
Tricep Pushdown (Cable)
3
11-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
11 reps
-
6
Chest Fly (Machine)
3
16 reps
-
7
Jump Rope
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
13-15 reps
-
3
Tricep Pushdown (Cable)
3
11-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
11 reps
-
6
Chest Fly (Machine)
3
16 reps
-
7
Jump Rope
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
13-15 reps
-
3
Tricep Pushdown (Cable)
3
11-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
11 reps
-
6
Chest Fly (Machine)
3
16 reps
-
7
Jump Rope
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Lunge (Bodyweight)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Lunge (Bodyweight)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Lunge (Bodyweight)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Lunge (Bodyweight)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Lunge (Bodyweight)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Bent Over Row (Barbell)
4
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
40 mins
-
7
Reaching Situp
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Bent Over Row (Barbell)
4
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
40 mins
-
7
Reaching Situp
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Bent Over Row (Barbell)
4
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
40 mins
-
7
Reaching Situp
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Bent Over Row (Barbell)
4
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
40 mins
-
7
Reaching Situp
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
-
2
Rear Delt Fly (Machine)
3
15 reps
-
3
Bent Over Row (Barbell)
4
10-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
-
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
40 mins
-
7
Reaching Situp
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9
2A
Push Up
3
AMRAP
-
2B
Lunge (Bodyweight)
3
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2D
Bicep Curl (Dumbbell)
3
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
2F
Jump Rope
3
AMRAP
-
2G
Burpee
3
AMRAP
-
2H
Sit Up
3
AMRAP
-
3
Goblet Squat
3
AMRAP
-
4
Kettlebell Swing
3
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Band Pull Apart
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9
2A
Push Up
3
AMRAP
-
2B
Lunge (Bodyweight)
3
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2D
Bicep Curl (Dumbbell)
3
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
2F
Jump Rope
3
AMRAP
-
2G
Burpee
3
AMRAP
-
2H
Sit Up
3
AMRAP
-
3
Goblet Squat
3
AMRAP
-
4
Kettlebell Swing
3
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Band Pull Apart
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9
2A
Push Up
3
AMRAP
-
2B
Lunge (Bodyweight)
3
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2D
Bicep Curl (Dumbbell)
3
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
2F
Jump Rope
3
AMRAP
-
2G
Burpee
3
AMRAP
-
2H
Sit Up
3
AMRAP
-
3
Goblet Squat
3
AMRAP
-
4
Kettlebell Swing
3
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Band Pull Apart
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9
2A
Push Up
3
AMRAP
-
2B
Lunge (Bodyweight)
3
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2D
Bicep Curl (Dumbbell)
3
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
2F
Jump Rope
3
AMRAP
-
2G
Burpee
3
AMRAP
-
2H
Sit Up
3
AMRAP
-
3
Goblet Squat
3
AMRAP
-
4
Kettlebell Swing
3
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Band Pull Apart
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9
2A
Push Up
3
AMRAP
-
2B
Lunge (Bodyweight)
3
AMRAP
-
2C
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2D
Bicep Curl (Dumbbell)
3
AMRAP
-
2E
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
2F
Jump Rope
3
AMRAP
-
2G
Burpee
3
AMRAP
-
2H
Sit Up
3
AMRAP
-
3
Goblet Squat
3
AMRAP
-
4
Kettlebell Swing
3
AMRAP
-
5
Face Pull
3
AMRAP
-
6
Band Pull Apart
3
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
-