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Hybrid Program

by Jacob

Program Description

**Hybrid Program** Dive into a transformative week with this dynamic 7-day workout plan, expertly designed to blend strength training and cardio for optimal results. Each day features a mix of targeted exercises, including barbell lifts, machine workouts, and high-intensity sprints, ensuring a comprehensive approach to building muscle and improving endurance. Whether you're hitting the incline bench press or powering through zone 2 cardio sessions, this program will challenge your limits and elevate your fitness game. Get ready to sweat, strengthen, and succeed!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 07:18
  • Last Edited
    Mar 26, 2026 09:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
10.5%
Front Delts
10.1%
Lats
8.8%
Chest
7.9%
Biceps
7.9%
Quadriceps
7.9%
Hamstrings
7.9%
Abs
7.5%
Middle Delts
5.3%
Glutes
5.3%
Rear Delts
2.6%
Cardio
2.6%
Adductors
1.3%
Lower Back
1.3%
Forearms
0.9%
Other
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Lat Pulldown
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Trap Bar Deadlift
3
10-15 reps
-
5
Hanging Knee Raise
2
AMRAP
-
6
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Underhand Lat Pulldown
2
10-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
AMRAP
RPE 9.5
Week 1
1 / 1 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Lat Pulldown
2 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Cardio (Zone 2)
1 Set
30-60 mins
-
Day 1
1
Cardio (Zone 2)
1 Set
30-60 mins
-
Day 4
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Trap Bar Deadlift
3 Sets
10-15 Reps
-
5
Hanging Knee Raise
2 Sets
AMRAP
-
6
Cable Crunch
2 Sets
AMRAP
-
Day 5
1
Cardio (Zone 2)
1 Set
30-60 mins
-
Day 6
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Underhand Lat Pulldown
2 Sets
10-15 Reps
-
5
Bayesian Curl
2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 7
1
Sprint
1 Set
AMRAP
@9.5