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Hyrox Pro

by Tsar Heytam
2 athletes joined

Program Description

**Hyrox Pro** is a comprehensive 12-week program designed to elevate your athletic performance through a blend of powerlifting and conditioning workouts. Comprising 24 sessions, each lasting about 90 minutes, this program focuses on building strength and endurance with exercises like the Trap Bar Deadlift and Seated Overhead Press. Perfect for both novice and intermediate lifters, it requires access to a full gym and is tailored to enhance your overall fitness level. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2025 12:58
  • Last Edited
    Oct 28, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Triceps
12.3%
Glutes
10.1%
Chest
9.1%
Upper Back
8.9%
Front Delts
8.3%
Lats
8.2%
Biceps
7.7%
Hamstrings
7.4%
Middle Delts
6.3%
Lower Back
3.8%
Abs
2.8%
Adductors
1.7%
Forearms
0.8%
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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
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
Trap Bar Deadlift
3
6 reps
65%
2
Trap Bar Deadlift
1
AMRAP
65%
3
Bench Press (Dumbbell)
3
6 reps
65%
4
Bench Press (Dumbbell)
1
AMRAP
65%
5
Hack Squat
3
6 reps
65%
6
Hack Squat
1
AMRAP
65%
7
Seated Row (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
65%
2
Trap Bar Deadlift
1
AMRAP
65%
3
Bench Press (Dumbbell)
3
6 reps
65%
4
Bench Press (Dumbbell)
1
AMRAP
65%
5
Hack Squat
3
6 reps
65%
6
Hack Squat
1
AMRAP
65%
7
Seated Row (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
65%
2
Trap Bar Deadlift
1
AMRAP
65%
3
Bench Press (Dumbbell)
3
6 reps
65%
4
Bench Press (Dumbbell)
1
AMRAP
65%
5
Hack Squat
3
6 reps
65%
6
Hack Squat
1
AMRAP
65%
7
Seated Row (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
70%
2
Trap Bar Deadlift
1
AMRAP
70%
3
Bench Press (Dumbbell)
4
5 reps
70%
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Hack Squat
4
5 reps
70%
6
Hack Squat
1
AMRAP
70%
7
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
70%
2
Trap Bar Deadlift
1
AMRAP
70%
3
Bench Press (Dumbbell)
4
5 reps
70%
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Hack Squat
4
5 reps
70%
6
Hack Squat
1
AMRAP
70%
7
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
70%
2
Trap Bar Deadlift
1
AMRAP
70%
3
Bench Press (Dumbbell)
4
5 reps
70%
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Hack Squat
4
5 reps
70%
6
Hack Squat
1
AMRAP
70%
7
Seated Row (Cable)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
75%
2
Trap Bar Deadlift
1
AMRAP
75%
3
Bench Press (Dumbbell)
5
4 reps
75%
4
Bench Press (Dumbbell)
1
AMRAP
75%
5
Hack Squat
5
4 reps
75%
6
Hack Squat
1
AMRAP
75%
7
Seated Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
75%
2
Trap Bar Deadlift
1
AMRAP
75%
3
Bench Press (Dumbbell)
5
4 reps
75%
4
Bench Press (Dumbbell)
1
AMRAP
75%
5
Hack Squat
5
4 reps
75%
6
Hack Squat
1
AMRAP
75%
7
Seated Row (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
75%
2
Trap Bar Deadlift
1
AMRAP
75%
3
Bench Press (Dumbbell)
5
4 reps
75%
4
Bench Press (Dumbbell)
1
AMRAP
75%
5
Hack Squat
5
4 reps
75%
6
Hack Squat
1
AMRAP
75%
7
Seated Row (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
80%
2
Trap Bar Deadlift
1
AMRAP
80%
3
Bench Press (Dumbbell)
4
3 reps
80%
4
Bench Press (Dumbbell)
1
AMRAP
80%
5
Hack Squat
4
3 reps
80%
6
Hack Squat
1
AMRAP
80%
7
Seated Row (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
3 reps
80%
2
Trap Bar Deadlift
1
AMRAP
80%
3
Bench Press (Dumbbell)
2
3 reps
80%
4
Bench Press (Dumbbell)
1
AMRAP
80%
5
Hack Squat
2
3 reps
80%
6
Hack Squat
1
AMRAP
80%
7
Seated Row (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
3 reps
80%
2
Trap Bar Deadlift
1
AMRAP
80%
3
Bench Press (Dumbbell)
2
3 reps
80%
4
Bench Press (Dumbbell)
1
AMRAP
80%
5
Hack Squat
2
3 reps
80%
6
Hack Squat
1
AMRAP
80%
7
Seated Row (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
65%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
65%
3
Pull-Up (Weighted)
3
6 reps
65%
4
Pull-Up (Weighted)
1
AMRAP
65%
5
Incline Bench Press (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
65%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
65%
3
Pull-Up (Weighted)
3
6 reps
65%
4
Pull-Up (Weighted)
1
AMRAP
65%
5
Incline Bench Press (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
65%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
65%
3
Pull-Up (Weighted)
3
6 reps
65%
4
Pull-Up (Weighted)
1
AMRAP
65%
5
Incline Bench Press (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
5 reps
70%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
70%
3
Pull-Up (Weighted)
4
5 reps
70%
4
Pull-Up (Weighted)
1
AMRAP
70%
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
5 reps
70%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
70%
3
Pull-Up (Weighted)
4
5 reps
70%
4
Pull-Up (Weighted)
1
AMRAP
70%
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
5 reps
70%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
70%
3
Pull-Up (Weighted)
4
5 reps
70%
4
Pull-Up (Weighted)
1
AMRAP
70%
5
Incline Bench Press (Dumbbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
4 reps
75%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
75%
3
Pull-Up (Weighted)
5
4 reps
75%
4
Pull-Up (Weighted)
1
AMRAP
75%
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
4 reps
75%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
75%
3
Pull-Up (Weighted)
5
4 reps
75%
4
Pull-Up (Weighted)
1
AMRAP
75%
5
Incline Bench Press (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
4 reps
75%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
75%
3
Pull-Up (Weighted)
5
4 reps
75%
4
Pull-Up (Weighted)
1
AMRAP
75%
5
Incline Bench Press (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
3 reps
80%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
80%
3
Pull-Up (Weighted)
4
3 reps
80%
4
Pull-Up (Weighted)
1
AMRAP
80%
5
Incline Bench Press (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
3 reps
80%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
80%
3
Pull-Up (Weighted)
2
3 reps
80%
4
Pull-Up (Weighted)
1
AMRAP
80%
5
Incline Bench Press (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
3 reps
80%
2
Seated Overhead Press (Dumbbell)
1
AMRAP
80%
3
Pull-Up (Weighted)
2
3 reps
80%
4
Pull-Up (Weighted)
1
AMRAP
80%
5
Incline Bench Press (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
6 Reps
65%
2
Trap Bar Deadlift
1 Set
AMRAP
65%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
65%
4
Bench Press (Dumbbell)
1 Set
AMRAP
65%
5
Hack Squat
3 Sets
6 Reps
65%
6
Hack Squat
1 Set
AMRAP
65%
7
Seated Row (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
8
Walking Lunge (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
65%
2
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
65%
3
Pull-Up (Weighted)
3 Sets
6 Reps
65%
4
Pull-Up (Weighted)
1 Set
AMRAP
65%
5
Incline Bench Press (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Incline Curl (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Overhead Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9