Program Description
To build muscle while maintaining decent level of cardio vascular fitness and functional strength.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedSep 13, 2025 11:54
- Last EditedSep 24, 2025 04:20
Summary
Unleash your potential with the **Hybrid Hero** program, a comprehensive 8-week journey designed for dedicated lifters. This 7-day-a-week regimen combines strength training, cardio, and recovery, ensuring a balanced approach to fitness. Experience a variety of workouts, including barbell lifts, swimming sessions, and yoga, all tailored to build strength and endurance. Perfect for those ready to challenge themselves and achieve their fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Upper Back
10.1%
Triceps
9.1%
Hamstrings
8.2%
Biceps
8.2%
Chest
8.2%
Glutes
7.2%
Abs
6.7%
Lats
6.3%
Front Delts
5.3%
Adductors
4.3%
Rear Delts
4.3%
Middle Delts
3.4%
Other
2.4%
Calves
2.4%
Lower Back
1.9%
Forearms
1%
Cardio
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Abs Circuit
3
8-12 reps
RPE 8
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
4-8 reps
RPE 9
3
Handstand Pushups
3
4-8 reps
RPE 9
4A
Chest Fly (Cable)
3
8-12 reps
RPE 8
4B
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 9
3
Dip (Weighted)
3
4-8 reps
RPE 9
4A
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
4B
Face Pull
3
8-12 reps
RPE 8
5A
Behind The Neck Press (Seated)
3
8-12 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45-75 mins
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Swim1 Set
45-75 mins
@6
Day 4
1
Yoga1 Set
45-60 mins
@6
Day 7
1
Swim1 Set
45-75 mins
@6
Day 1
1
Squat (Barbell)3 Sets
4-8 Reps
@9
2
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
@9
3
Abs Circuit3 Sets
8-12 Reps
@8
4A
Leg Extension3 Sets
8-12 Reps
@8
4B
Leg Curl3 Sets
8-12 Reps
@8
5A
Standing Calf Raise3 Sets
8-12 Reps
@8
5B
Hip Adductor (Machine)3 Sets
8-12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)3 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)3 Sets
4-8 Reps
@9
3
Handstand Pushups3 Sets
4-8 Reps
@9
4A
Chest Fly (Cable)3 Sets
8-12 Reps
@8
4B
Seated Row (Cable)3 Sets
8-12 Reps
@8
5A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8
5B
Bicep Curl (Barbell)3 Sets
8-12 Reps
@8
Day 5
1
Bulgarian Split Squat (Barbell)3 Sets
4-8 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
@9
3
Dip (Weighted)3 Sets
4-8 Reps
@9
4A
Dumbbell Bench Pullover3 Sets
8-12 Reps
@8
4B
Face Pull3 Sets
8-12 Reps
@8
5A
Behind The Neck Press (Seated)3 Sets
8-12 Reps
@8
5B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@8
Day 6
1
Cardio1 Set
45-60 mins
@7