Hybrid Athlete - Functional Strength
Functional training to compliment running & performance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 4 | 5–8 reps |
| 1B | Pendlay Row | 4 | 6–8 reps |
| 1C | Hanging Leg Raise | 4 | 10–12 reps |
| Superset | |||
| 2A | Rotational Landmine Push Press | 4 | 6–8 reps |
| 2B | Single Arm Landmine Row | 4 | 8–10 reps |
| 2C | Landmine Twist | 4 | 10–12 reps |
| Superset | |||
| 3A | Dip (Weighted) | 3 | 8–10 reps |
| 3B | Chest Fly (Cable) | 3 | 10–12 reps |
| Superset | |||
| 4A | Hammer Curl (Cable) | 2 | 10–12 reps |
| 4B | Overhead Tricep Extension (Cable) | 2 | 10–12 reps |
| 4C | Lateral Raise (Cable) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Dumbbell) | 4 | 8–10 reps |
| 1B | Romanian Deadlift (Dumbbell) | 4 | 10–12 reps |
| Superset | |||
| 2A | Landmine Reverse Lunge | 3 | 8–10 reps |
| 2B | Goblet Squat | 3 | 10–12 reps |
| 3 | Nordic Curl | 3 | 6–8 reps |
| 4 | Calf Raise (Leg Press) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hang Clean | 3 | 3–5 reps |
| 1B | Chin-Up (Weighted) | 3 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps |
| Superset | |||
| 3A | Overhead Press (Barbell) | 3 | 6–8 reps |
| 3B | Liu Raises | 3 | 10–12 reps |
| Superset | |||
| 4A | Dip (Weighted) | 3 | 6–8 reps |
| 4B | Chest Fly (Cable) | 3 | 10–12 reps |
| Superset | |||
| 5A | Bicep Curl (Cable) | 2 | 10–12 reps |
| 5B | Tricep Pushdown (Cable) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 6–8 reps |
| 1B | Hanging Leg Raise | 3 | 10–12 reps |
| Superset | |||
| 2A | Walking Lunge (Dumbbell) | 3 | 8–10 reps |
| 2B | Romanian Deadlift (Dumbbell) | 3 | 10–12 reps |
| 3 | Back Extension | 3 | 12–15 reps |
| Superset | |||
| 4A | Split Squat Front Foot Elevated (Smith Machine) | 3 | 8–10 reps |
| 4B | Calf Raise (Machine) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbell Z-Press | 3 | 8–10 reps |
| 1B | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 2A | Lateral Raise (Cable) | 3 | 12–15 reps |
| 2B | Tricep Rope Push Down (Cable) | 3 | 10–12 reps |
| Superset | |||
| 3A | Face Pull | 3 | 10–12 reps |
| 3B | Face Away Cable Curl | 3 | 12–15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Athlete - Functional Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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.
Hybrid Athlete - Functional Strength is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Athlete - Functional Strength 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
