Hybrid Training
Transform your routine in just one week with a powerful blend of strength and endurance — unleash your full potential in weeks
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Muscle Up | 3 | AMRAP | @10 |
| 2 | Pull-Up (Weighted) | 2 | 5–9 reps | @10 |
| 3 | Preacher Curl (Machine) | 2 | 8–10 reps | @10 |
| 4 | Seated Row (Machine) | 2 | 8–12 reps | @9 |
| 5 | Treadmill | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 5–9 reps | @10 |
| 2 | Leg Curl | 2 | 5–9 reps | @9.5 |
| 3 | Stiff Leg Deadlift | 2 | 5–9 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 5–9 reps | @9.5 |
| 5 | Leg Press | 2 | 8–10 reps | @10 |
| 6 | Calf Raise (Machine) | 2 | 5–9 reps | @10 |
| 7 | Treadmill | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 5–9 reps | @10 |
| 2 | Leg Curl | 2 | 5–9 reps | @9.5 |
| 3 | Stiff Leg Deadlift | 2 | 5–9 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 5–9 reps | @9.5 |
| 5 | Leg Press | 2 | 8–10 reps | @10 |
| 6 | Calf Raise (Machine) | 2 | 5–9 reps | @10 |
| 7 | Treadmill | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest To Wall Handstand | 3 | 1 min | @10 |
| 2 | Pike Push Up | 3 | 5–9 reps | @10 |
| 3 | Lateral Raise (Cable) | 2 | 8–12 reps | @9.5 |
| 4 | Pec Deck (Machine) | 2 | 5–9 reps | @9.5 |
| 5 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps | @9 |
| 6 | Tricep Extension (Cable) | 2 | 5–9 reps | @10 |
| 7 | Dip (Weighted) | 2 | 5–9 reps | @10 |
| 8 | Treadmill | 1 | 60 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest To Wall Handstand | 2 | AMRAP | @10 |
| 2 | Pike Push Up | 2 | 5–9 reps | @10 |
| 3 | Muscle Up | 3 | AMRAP | @10 |
| 4 | Pull-Up (Weighted) | 2 | 5–9 reps | @10 |
| 5 | Lateral Raise (Cable) | 2 | 10–12 reps | @9.5 |
| 6 | Preacher Curl (Machine) | 2 | 8–10 reps | @9.5 |
| 7 | Pec Deck (Machine) | 2 | 8–10 reps | @9.5 |
| 8 | Seated Row (Machine) | 2 | 8–10 reps | @9.5 |
| 9 | Tricep Extension (Cable) | 3 | 5–9 reps | @10 |
| 10 | Treadmill | 1 | 60 min | @6 |
Common questions
Yes, Hybrid Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Training is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
