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Enkiri Hybrid Athlete Program

by JumpmanKeg

Program Description

Increase or maintain tonnage each workout with all exercises. Reverse diet with a ~200 calorie surplus and high protein. Gain strength and roughly maintain weight to gain muscle and loose fat to put yourself in good place metabolically. Then once it seems like too muscular calories, decrease roughly 500-700 and watch the fat shred off.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2024 10:42
  • Last Edited
    Feb 03, 2025 06:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
-
2A
Bench Press (Barbell)
4
4-6 reps
-
2B
Seal Row
4
10-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3B
Lat Pulldown
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
5
3-5 reps
-
1B
Jump Squat
4
10-15 reps
-
2
Safety Bar Squat
3
5 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plyometric Push Up
4
8-10 reps
-
2A
Overhead Press (Barbell)
4
4-6 reps
-
2B
Chin-Up (Bodyweight)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-12 reps
-
3B
Face Pull
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10-15 reps
-
1B
Vertical Jump
5
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Hip Thrust (Barbell)
3
12-15 reps
-
4
Suitcase Carry
3
45-60 secs
-
5
Cardio
1
20-30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Press (Barbell)
4 Sets
6-8 Reps
-
2A
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2B
Seal Row
4 Sets
10-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3B
Lat Pulldown
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
12-15 Reps
-
Day 4
1
Plyometric Push Up
4 Sets
8-10 Reps
-
2A
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
2B
Chin-Up (Bodyweight)
4 Sets
4-6 Reps
-
3A
Dip (Bodyweight)
3 Sets
10-12 Reps
-
3B
Face Pull
3 Sets
15-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 3
1
200m Sprint
1 Set
15 mins
-
Day 2
1A
Hang Clean
5 Sets
3-5 Reps
-
1B
Jump Squat
4 Sets
10-15 Reps
-
2
Safety Bar Squat
3 Sets
5 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Plank
3 Sets
45-60 secs
-
5
Cardio
1 Set
20-30 mins
-
Day 5
1A
Kettlebell Swing
4 Sets
10-15 Reps
-
1B
Vertical Jump
5 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
-
4
Suitcase Carry
3 Sets
45-60 secs
-
5
Cardio
1 Set
20-30 mins
-