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RR HYBRID

by Andy M.
1 athletes joined

Program Description

**RR HYBRID** is a comprehensive 12-week program designed to challenge your strength and endurance with 24 workouts per week. Each session combines bodyweight and dumbbell exercises, targeting major muscle groups to enhance your overall fitness. With a focus on progressive overload, you'll tackle movements like Pull-Ups, Push-Ups, and Bulgarian Split Squats, ensuring you build muscle and improve your functional strength. Get ready to elevate your training and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2026 10:49
  • Last Edited
    Jan 16, 2026 11:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12.8%
Abs
10.6%
Lats
8.5%
Upper Back
8.5%
Chest
8.5%
Glutes
8.5%
Hamstrings
6.4%
Biceps
4.3%
Quadriceps
4.3%
Middle Delts
4.3%
Stretching
4.3%
Calves
4.3%
Lower Back
2.1%
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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
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
-
2
Push Up
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hanging Knee Raise
3
10-15 reps
-
5
Pike Push Up
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8-12 reps
-
2
Ring Push Up
3
10-15 reps
-
3
Hip Thrust (Bodyweight)
3
12-15 reps
-
4
Dead Bug
3
8-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
2
Push Up
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Hanging Knee Raise
3 Sets
10-15 Reps
-
5
Pike Push Up
3 Sets
6-10 Reps
-
Day 2
1
Ring Row
3 Sets
8-12 Reps
-
2
Ring Push Up
3 Sets
10-15 Reps
-
3
Hip Thrust (Bodyweight)
3 Sets
12-15 Reps
-
4
Dead Bug
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
12-20 Reps
-