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Strength & Hypertrophy Hybrid

by Mount

Program Description

The Strength & Hypertrophy Hybrid is a structured Push, Pull, Legs, and Upper Body Hypertrophy program designed to build size, strength, and muscular endurance while maintaining athletic conditioning. It balances heavy compound lifts with higher-volume hypertrophy work, ensuring progressive overload without excessive fatigue. Each gym session includes 6 key exercises, followed by dedicated forearm and core work, reinforcing grip strength and stability. Running is incorporated twice per week to maintain cardiovascular fitness while keeping leg fatigue minimal. This program is ideal for those looking to develop strength in key lifts (bench, deadlift, squat), maximize muscle growth, and maintain conditioning without compromising recovery.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting, Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Mar 16, 2025 08:39
  • Last Edited
    Apr 10, 2025 08:10
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
45 mins
-
3
Stretching
1
10 mins
-
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
45 mins
-
3
Stretching
1
10 mins
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Stretching
1
15 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
45 mins
-
3
Stretching
1 Set
10 mins
-
4
Mountain Climber
3 Sets
30 Reps
-
5
Sit Up
3 Sets
25 Reps
-
6
Bicycle Crunch
3 Sets
20 Reps
-
7
Russian Twist
3 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
5
Bench Press (Close Grip)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
3
Bent Over Row Reserve Grip (Barbell)
4 Sets
8-10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
30 Reps
-
4
Step-Up (Weighted)
3 Sets
10-12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
7
Calf Raise (Bodyweight)
3 Sets
12-15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 5
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
45 mins
-
3
Stretching
1 Set
10 mins
-
4
Mountain Climber
3 Sets
30 Reps
-
5
Sit Up
3 Sets
25 Reps
-
6
Bicycle Crunch
3 Sets
20 Reps
-
7
Russian Twist
3 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
-
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Wrist Curls
1 Set
12-15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 7
1
Walk
1 Set
45 mins
-
2
Stretching
1 Set
15 mins
-