Grand Slam Hybrid Training BootCamp
This is my ultimate hybrid training program designed to transform you into the strongest, fastest, and most athletic version of yourself
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 0 reps |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
| 5 | Suitcase Carry March | 3 | 0 reps |
| 6 | Farmer's Walk (Weighted) | 3 | 0 reps |
| 7 | Landmine Twist | 3 | 0 reps |
| 8 | Hamstring Curl | 3 | 0 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 0 min |
| 2 | cycle | 1 | 0 min |
| 3 | Jump Rope | 1 | 0 min |
| 4 | Squat (Paused) | 2 | 0 reps |
| 5 | Hanging Leg Raise | 3 | 0 reps |
| 6 | Dead Hang | 3 | 0 reps |
| 7 | Landmine Twist | 3 | 0 reps |
| 8 | Pendlay Row | 3 | 0 reps |
| 9 | Box Jump | 3 | 0 reps |
| 10 | Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline ) | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith machine bench press | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Dip (Bodyweight) | 3 | 0 reps |
| 4 | Lat Pulldown | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 6 | JM Press (Dumbbell) | 3 | 0 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 8 | Leg Curl | 2 | 0 reps |
| 9 | Seated Hamstring Curl | 2 | 0 reps |
| 10 | Leg Press | 2 | 0 reps |
| 11 | Run | 1 | 0 min |
| 12 | cycle | 1 | 0 min |
| 13 | Jump Rope | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 0 min |
| 2 | cycle | 1 | 0 min |
| 3 | Jump Rope | 1 | 0 min |
| 4 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
| 7 | Dead Hang | 3 | 0 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 9 | Neck Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 3 | Seated Hamstring Curl | 3 | 0 reps |
| 4 | Plank | 3 | 0 min |
| 5 | Farmer's Walk (Weighted) | 3 | 0 reps |
| 6 | Squat (Barbell) | 3 | 0 reps |
| 7 | Zercher Squat (Barbell) | 3 | 0 reps |
| 8 | Sled Sprints | 3 | 0 reps |
| 9 | Run | 1 | 0 min |
| 10 | cycle | 1 | 0 min |
| 11 | Jump Rope | 1 | 0 min |
| 12 | Neck Curl | 1 | 0 reps |
| 13 | Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline ) | 1 | 0 min |
| 14 | Standing Calf Raise | 1 | 0 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Grand Slam Hybrid Training BootCamp is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 90 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.
Grand Slam Hybrid Training BootCamp 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Grand Slam Hybrid Training BootCamp 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
