Strength & Hypertrophy Hybrid
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Run | 1 | 45 min |
| 3 | Stretching | 1 | 10 min |
| 4 | Mountain Climber | 3 | 30 reps |
| 5 | Sit Up | 3 | 25 reps |
| 6 | Bicycle Crunch | 3 | 20 reps |
| 7 | Russian Twist | 3 | 20 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 4 | Chest Fly (Dumbbell) | 3 | 10–12 reps |
| 5 | Bench Press (Close Grip) | 3 | 10–12 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps |
| 7 | Wrist Curls | 3 | 12–15 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps |
| 2 | Bent Over Row (Barbell) | 4 | 8–10 reps |
| 3 | Bent Over Row Reserve Grip (Barbell) | 4 | 8–10 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 12–15 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| 3 | Reverse Lunge (Dumbbell) | 3 | 30 reps |
| 4 | Step-Up (Weighted) | 3 | 10–12 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 1 min |
| 6 | Glute Bridge (Dumbbell) | 3 | 10–12 reps |
| 7 | Calf Raise (Bodyweight) | 3 | 12–15 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Run | 1 | 45 min |
| 3 | Stretching | 1 | 10 min |
| 4 | Mountain Climber | 3 | 30 reps |
| 5 | Sit Up | 3 | 25 reps |
| 6 | Bicycle Crunch | 3 | 20 reps |
| 7 | Russian Twist | 3 | 20 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 3 | Bench Press (Dumbbell) | 4 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps |
| 7 | Wrist Curls | 1 | 12–15 reps |
| 8 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 45 min |
| 2 | Stretching | 1 | 15 min |
Common questions
Yes, Strength & Hypertrophy Hybrid is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 80 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.
Strength & Hypertrophy Hybrid is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength & Hypertrophy Hybrid 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
