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CHIRON

by Tony S.
1 athletes joined

Program Description

3 day a week program for hybrid athletes. 1 Lower gym, 1 Upper gym, 1 Kettlebell circuit style at home. 8 weeks. Run with a 3 day a week running program. Enjoy!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 07, 2026 05:33
  • Last Edited
    Jan 07, 2026 05:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Triceps
12.5%
Hamstrings
11.8%
Glutes
10.4%
Front Delts
9%
Lats
6.9%
Upper Back
6.9%
Biceps
6.3%
Abs
4.9%
Chest
4.2%
Adductors
3.5%
Lower Back
2.8%
Calves
2.8%
Middle Delts
2.8%
Forearms
1.4%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6 reps
-
2
Leg Extension
2
8 reps
-
3
Box Squat (Barbell)
2
6 reps
-
4
Calf Raise (Bodyweight)
2
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
6 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Decline Crunch
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Lat Pulldown
2
5 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8 reps
-
4
Seated Row (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Overhead Extension (Dumbbell)
2
8 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
-
2
Goblet Squat
1
10 reps
-
3
Split Squat (Bodyweight)
1
10 reps
-
4
Kettlebell RDL
1
10 reps
-
5
Kettlebell Gorilla Row
1
10 reps
-
6
Push Up
1
10 reps
-
7
Bicep Curl
1
10 reps
-
8
Kettlebell Skullcrusher
1
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hamstring Curl
1 Set
1 Set
6 Reps
6 Reps
-
-
2
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Box Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
4
Calf Raise (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Decline Crunch
1 Set
10 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5 Reps
5 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Seated Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Overhead Extension (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Kettlebell Swing
1 Set
20 Reps
-
2
Goblet Squat
1 Set
10 Reps
-
3
Split Squat (Bodyweight)
1 Set
10 Reps
-
4
Kettlebell RDL
1 Set
10 Reps
-
5
Kettlebell Gorilla Row
1 Set
10 Reps
-
6
Push Up
1 Set
10 Reps
-
7
Bicep Curl
1 Set
10 Reps
-
8
Kettlebell Skullcrusher
1 Set
10 Reps
-