Program Description
Hybrid strength + Calisthenics + Hyrox plug-in
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 18, 2025 01:54
- Last EditedJul 18, 2025 02:42
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
5 reps
RPE 7
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Squat (Bodyweight)
1
8 reps
-
3B
Jump Switch Lunge
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Squat (Bodyweight)
1
8 reps
-
3B
Jump Switch Lunge
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Squat (Bodyweight)
1
8 reps
-
3B
Jump Switch Lunge
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Squat (Bodyweight)
1
8 reps
-
3B
Jump Switch Lunge
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
15 reps
-
3A
Squat (Bodyweight)
1
10 reps
-
3B
Jump Switch Lunge
1
10 reps
-
3C
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
15 reps
-
3A
Squat (Bodyweight)
1
10 reps
-
3B
Jump Switch Lunge
1
10 reps
-
3C
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
15 reps
-
3A
Squat (Bodyweight)
1
10 reps
-
3B
Jump Switch Lunge
1
10 reps
-
3C
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2A
Pistol Squat To Box
3
5 reps
-
2B
Walking Lunge (Dumbbell)
3
15 reps
-
3A
Squat (Bodyweight)
1
10 reps
-
3B
Jump Switch Lunge
1
10 reps
-
3C
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
RPE 8
2A
Pistol Squat
3
4-5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Ladder
1
-
3B
Squat (Bodyweight)
1
2 reps
-
3C
Broad Jump
1
2 reps
-
3D
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
RPE 8
2A
Pistol Squat
3
4-5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Ladder
1
-
3B
Squat (Bodyweight)
1
2 reps
-
3C
Broad Jump
1
2 reps
-
3D
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
RPE 8
2A
Pistol Squat
3
4-5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Ladder
1
-
3B
Squat (Bodyweight)
1
2 reps
-
3C
Broad Jump
1
2 reps
-
3D
100m Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
RPE 8
2A
Pistol Squat
3
4-5 reps
-
2B
Walking Lunge (Dumbbell)
3
10 reps
-
3A
Ladder
1
-
3B
Squat (Bodyweight)
1
2 reps
-
3C
Broad Jump
1
2 reps
-
3D
100m Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Dip (Bodyweight)
3
8 reps
-
2B
Ring Push Up
3
8 reps
-
3A
Burpee
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Snatch (Dumbbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Dip (Bodyweight)
3
8 reps
-
2B
Ring Push Up
3
8 reps
-
3A
Burpee
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Snatch (Dumbbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Dip (Bodyweight)
3
8 reps
-
2B
Ring Push Up
3
8 reps
-
3A
Burpee
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Snatch (Dumbbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Dip (Bodyweight)
3
8 reps
-
2B
Ring Push Up
3
8 reps
-
3A
Burpee
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Snatch (Dumbbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2A
Parallel Dips
3
8-10 reps
-
2B
Decline Push Up
3
8-10 reps
-
3A
Burpee (No Push Up)
1
6 reps
-
3B
Push Up
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2A
Parallel Dips
3
8-10 reps
-
2B
Decline Push Up
3
8-10 reps
-
3A
Burpee (No Push Up)
1
6 reps
-
3B
Push Up
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2A
Parallel Dips
3
8-10 reps
-
2B
Decline Push Up
3
8-10 reps
-
3A
Burpee (No Push Up)
1
6 reps
-
3B
Push Up
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2A
Parallel Dips
3
8-10 reps
-
2B
Decline Push Up
3
8-10 reps
-
3A
Burpee (No Push Up)
1
6 reps
-
3B
Push Up
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8-9
2A
Dip (Weighted)
3
6-8 reps
-
2B
Ring Push Up
3
10-12 reps
-
3A
Burpee (No Push Up)
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Tuck Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8-9
2A
Dip (Weighted)
3
6-8 reps
-
2B
Ring Push Up
3
10-12 reps
-
3A
Burpee (No Push Up)
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Tuck Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8-9
2A
Dip (Weighted)
3
6-8 reps
-
2B
Ring Push Up
3
10-12 reps
-
3A
Burpee (No Push Up)
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Tuck Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8-9
2A
Dip (Weighted)
3
6-8 reps
-
2B
Ring Push Up
3
10-12 reps
-
3A
Burpee (No Push Up)
1
5 reps
-
3B
Push Up
1
5 reps
-
3C
Tuck Jumps
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Inverted Row
3
8 reps
-
2B
Hanging Knee Raise
3
8 reps
-
3A
Farmer's Walk (Weighted)
4
50+ reps
-
3B
Broad Jump
4
5 reps
-
3C
Burpee
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Inverted Row
3
8 reps
-
2B
Hanging Knee Raise
3
8 reps
-
3A
Farmer's Walk (Weighted)
4
50+ reps
-
3B
Broad Jump
4
5 reps
-
3C
Burpee
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Inverted Row
3
8 reps
-
2B
Hanging Knee Raise
3
8 reps
-
3A
Farmer's Walk (Weighted)
4
50+ reps
-
3B
Broad Jump
4
5 reps
-
3C
Burpee
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Inverted Row
3
8 reps
-
2B
Hanging Knee Raise
3
8 reps
-
3A
Farmer's Walk (Weighted)
4
50+ reps
-
3B
Broad Jump
4
5 reps
-
3C
Burpee
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Chin-Up (Bodyweight)
3
5 reps
-
2B
Hanging Knee Raise
3
10 reps
-
3A
Dead Hang
5
0.5 mins
-
3B
Farmer's Walk (Weighted)
5
50+ reps
-
3C
Push Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Chin-Up (Bodyweight)
3
5 reps
-
2B
Hanging Knee Raise
3
10 reps
-
3A
Dead Hang
5
0.5 mins
-
3B
Farmer's Walk (Weighted)
5
50+ reps
-
3C
Push Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Chin-Up (Bodyweight)
3
5 reps
-
2B
Hanging Knee Raise
3
10 reps
-
3A
Dead Hang
5
0.5 mins
-
3B
Farmer's Walk (Weighted)
5
50+ reps
-
3C
Push Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Chin-Up (Bodyweight)
3
5 reps
-
2B
Hanging Knee Raise
3
10 reps
-
3A
Dead Hang
5
0.5 mins
-
3B
Farmer's Walk (Weighted)
5
50+ reps
-
3C
Push Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Wide Grip Pull-Up
3
4-5 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Dead Hang
6
0.5 mins
-
3B
Lateral Jump
6
10 reps
-
3C
Burpee Broad Jumps
6
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Wide Grip Pull-Up
3
4-5 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Dead Hang
6
0.5 mins
-
3B
Lateral Jump
6
10 reps
-
3C
Burpee Broad Jumps
6
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Wide Grip Pull-Up
3
4-5 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Dead Hang
6
0.5 mins
-
3B
Lateral Jump
6
10 reps
-
3C
Burpee Broad Jumps
6
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2A
Wide Grip Pull-Up
3
4-5 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Dead Hang
6
0.5 mins
-
3B
Lateral Jump
6
10 reps
-
3C
Burpee Broad Jumps
6
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
250m Row
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
250m Row
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
800m Run
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
800m Run
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
5km Easy Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Race-Pace Intervals
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
5km Easy Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Race-Pace Intervals
4
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
@7
2A
Pistol Squat To Box3 Sets
5 Reps
-
2B
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
3A
Squat (Bodyweight)1 Set
8 Reps
-
3B
Jump Switch Lunge1 Set
8 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
5 Reps
@7
2A
Dip (Bodyweight)3 Sets
8 Reps
-
2B
Ring Push Up3 Sets
8 Reps
-
3A
Burpee1 Set
5 Reps
-
3B
Push Up1 Set
5 Reps
-
3C
Snatch (Dumbbell)1 Set
5 Reps
-
Day 3
1
Pull-Up (Bodyweight)5 Sets
5 Reps
-
2A
Inverted Row3 Sets
8 Reps
-
2B
Hanging Knee Raise3 Sets
8 Reps
-
3A
Farmer's Walk (Weighted)4 Sets
50+ Reps
-
3B
Broad Jump4 Sets
5 Reps
-
3C
Burpee4 Sets
5 Reps
-
Day 4
1
400m Sprint5 Sets
-