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Hybrid 3 Full-Body

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Program Description

A 3x Weekly Full-Body Split designed to encourage strength, hypertrophy and conditioning for Aesthetics and Running.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 01:19
  • Last Edited
    Jun 18, 2025 10:40

Summary

Unlock your strength with the Hybrid 3 Full-Body program, designed for those ready to commit to a transformative 12-week journey. This program features three intense workouts per week, focusing on foundational lifts like deadlifts, squats, and bench presses, ensuring balanced muscle development and enhanced overall performance. You'll engage multiple muscle groups with a mix of barbell, dumbbell, and machine exercises, making it suitable for lifters of all levels. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
15 reps
-
4
Face Pull
3
20 reps
-
5A
Neck Extension
2
20 reps
-
5B
Neck Flexion
2
20 reps
-
6
Hip Thrust (Machine)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Neck Curl
2
20 reps
-
7
Bird Dog
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
-
5
Y Raise
3
15 reps
-
6A
Tibialis Raise
3
20 reps
-
6B
Standing Calf Raise
3
20 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Hip Airplanes
1
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
15 Reps
-
4
Face Pull
3 Sets
20 Reps
-
5A
Neck Extension
2 Sets
20 Reps
-
5B
Neck Flexion
2 Sets
20 Reps
-
6
Hip Thrust (Machine)
1 Set
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Neck Curl
2 Sets
20 Reps
-
7
Bird Dog
2 Sets
1 mins
-
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
-
5
Y Raise
3 Sets
15 Reps
-
6A
Tibialis Raise
3 Sets
20 Reps
-
6B
Standing Calf Raise
3 Sets
20 Reps
-
7
Shrug (Dumbbell)
3 Sets
20 Reps
-
8
Hip Airplanes
1 Set
12 Reps
-