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Hybrid Athlete Program

by Robin K.

Program Description

For those who prioritize cardio 2 days a week full body allows you to keep your gains while reaching your cardio goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 14, 2025 04:47
  • Last Edited
    Jul 10, 2025 01:20

Summary

Transform your fitness journey with the Hybrid Athlete Program, a comprehensive 12-week training plan designed for those looking to build strength and endurance. Comprising two full-body workouts per week, this program integrates a blend of dumbbell, barbell, and bodyweight exercises, ensuring a well-rounded approach to fitness. From the bench press to weighted pull-ups, each session targets multiple muscle groups, promoting functional strength and athletic performance. Get ready to challenge yourself and achieve your fitness goals in just three months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Triceps
10.3%
Chest
10.2%
Lats
9.8%
Hamstrings
9.8%
Glutes
9.7%
Quadriceps
8.2%
Front Delts
7.7%
Biceps
5.9%
Lower Back
5.7%
Abs
4.2%
Middle Delts
3.5%
Calves
3.3%
Forearms
0.5%
Rear Delts
0.4%
Adductors
0.3%
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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
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10