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Hybrid Athlete by Sascha Huber

by BenHainlander

Program Description

This program is designed to transform the body into an athletic physique. The goal is to build or maintain muscle while simultaneously improving endurance—creating a true hybrid athlete. The strength training is tailored to my garage gym setup and follows a three-day split: full body, upper body, and lower body. Typically, all exercises are performed in 3 sets of 6–10 repetitions. Each session begins with approximately 3 minutes of warm-up of your choice, followed by 3–5 minutes of light stretching. Depending on the exercise and weight, 1–2 warm-up sets with lighter weights are recommended. Rest periods between sets are 2–3 minutes for larger muscle groups and 1–2 minutes for smaller ones. For LISS (Low-Intensity Steady State) cardio sessions, start with 30 minutes and gradually increase over time. For Zone 2 training, a 12-minute HIIT workout of your choice is recommended.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2025 12:53
  • Last Edited
    Oct 25, 2025 07:52

Summary

Transform your fitness journey with the **Hybrid Athlete by Sascha Huber**, a comprehensive 10-week program designed for those ready to elevate their strength and endurance. Committing to six days a week, you'll engage in a dynamic mix of compound lifts, cardio, and bodyweight exercises tailored for a garage gym setup. Each workout targets multiple muscle groups, ensuring balanced development and peak performance. Get ready to push your limits and become the hybrid athlete you aspire to be!
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.4%
Hamstrings
9.5%
Upper Back
8.6%
Triceps
8.6%
Biceps
8.1%
Lats
8.1%
Abs
7.7%
Front Delts
7.2%
Chest
6.8%
Lower Back
6.3%
Middle Delts
5.4%
Quadriceps
5%
Cardio
2.3%
Adductors
2.3%
Calves
2.3%
Forearms
1.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Landmine
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Dips Between Chairs
3
10 reps
-
9
Russian Twist
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Glute Bridge (Dumbbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Side Plank
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
6
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Tuck Crunches
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat Landmine
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Dips Between Chairs
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Russian Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Cardio (LISS)
1 Set
30 Reps
-
Day 3
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Cardio (LISS)
1 Set
30 Reps
-
Day 5
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Side Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Tuck Crunches
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Cardio (Zone 2)
1 Set
12 Reps
-