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Athletic 3-Day Hybrid (Push/Pull/Legs)

by Tim K.
1 athletes joined

Program Description

Unlock your athletic potential with this 5-week, 3-day hybrid program that combines the best of push, pull, and leg workouts. Designed for beginners to intermediates, each 40-minute session targets strength and muscle growth while enhancing your athletic performance. With a full gym setup, you’ll engage in a balanced mix of bodybuilding and functional training, ensuring you build a solid foundation and achieve your fitness goals. Get ready to elevate your training and transform your physique!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 25, 2025 02:10
  • Last Edited
    Oct 25, 2025 07:52
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Abs
9.2%
Lats
9%
Glutes
8.4%
Chest
8.4%
Triceps
8.4%
Quadriceps
6.9%
Hamstrings
6.7%
Front Delts
6.5%
Biceps
6.3%
Lower Back
4.6%
Forearms
3.6%
Middle Delts
3.1%
Calves
3.1%
Cardio
2.1%
Adductors
1.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
3
AMRAP
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
12-15 reps
-
6
Plank
3
0.5-0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
3
AMRAP
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
12-15 reps
-
6
Plank
3
0.5-0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
3
AMRAP
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
12-15 reps
-
6
Plank
3
0.5-0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
3
AMRAP
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
12-15 reps
-
6
Plank
3
0.5-0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7-8
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
3
AMRAP
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
12-15 reps
-
6
Plank
3
0.5-0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Back Extension
2
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Back Extension
2
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Back Extension
2
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Back Extension
2
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
-
4
Seated Row (Cable)
2
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Back Extension
2
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Conditioning Circuit
2
5-6 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Conditioning Circuit
2
5-6 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Conditioning Circuit
2
5-6 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Conditioning Circuit
2
5-6 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Conditioning Circuit
2
5-6 mins
RPE 8-9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Plank
1 Set
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
-
-
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Back Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Hanging Knee Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Step-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
7
Conditioning Circuit
1 Set
1 Set
5-6 mins
5-6 mins
@8-9
@8-9