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Hybrid training base

by Ante V.

Program Description

Transform your fitness routine with the Hybrid Training Base program, designed for those ready to elevate their strength and endurance over 5 weeks. Committing to 6 days a week, this program expertly blends resistance training with cardio, ensuring you build muscle while enhancing your aerobic capacity. Whether you're a seasoned lifter or just starting out, this balanced approach will push your limits and help you achieve your fitness goals. Get ready to feel stronger and more energized than ever!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 11, 2025 05:58
  • Last Edited
    Oct 19, 2025 05:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Triceps
10.9%
Front Delts
9.8%
Glutes
9.3%
Hamstrings
9.3%
Middle Delts
7.7%
Biceps
6.6%
Abs
6%
Upper Back
5.5%
Calves
4.4%
Chest
4.4%
Lats
4.4%
Lower Back
3.8%
Other
3.3%
Adductors
1.6%
Rear Delts
1.1%
Forearms
1.1%
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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
Hack Squat
4
5-8 reps
RPE 7
2
Calf Raise (Leg Press)
4
5-8 reps
RPE 7
3
Lunge (Dumbbell)
3
5-8 reps
RPE 7
4
Run
1
30-45 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 7
2
Calf Raise (Leg Press)
4
5-8 reps
RPE 7
3
Lunge (Dumbbell)
3
5-8 reps
RPE 7
4
Run
1
30-45 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
4
5-8 reps
RPE 8
3
Lunge (Dumbbell)
3
5-8 reps
RPE 8
4
Run
1
30-45 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Calf Raise (Leg Press)
4
5-8 reps
RPE 8
3
Lunge (Dumbbell)
3
5-8 reps
RPE 8
4
Run
1
30-45 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 6
2
Calf Raise (Leg Press)
4
5-8 reps
RPE 6
3
Lunge (Dumbbell)
3
5-8 reps
RPE 6
4
Run
1
30-45 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Pull-Up (Weighted)
4
8-12 reps
RPE 7
3
Bayesian Curl
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Pull-Up (Weighted)
4
8-12 reps
RPE 7
3
Bayesian Curl
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 9
3
Bayesian Curl
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 6
2
Pull-Up (Weighted)
4
8-12 reps
RPE 6
3
Bayesian Curl
2
8-12 reps
RPE 6
4
Lateral Raise (Cable)
2
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
6
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
6
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
6
4 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
6
4 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
6
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 7
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 7
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8
2
Overhead Press (Barbell)
4
5-8 reps
RPE 8
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8
2
Overhead Press (Barbell)
4
5-8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 6
2
Overhead Press (Barbell)
4
5-8 reps
RPE 6
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
80-90 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-100 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@7
@7
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@7
@7
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@7
4
Run
1 Set
30-45 mins
@4
Day 2
1
Run
1 Set
35-60 mins
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
3
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
Day 4
1
Assault Bike
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 mins
5 mins
5 mins
5 mins
5 mins
5 mins
@8
@8
@8
@8
@8
@8
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7
@7
@7
@7
3
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
Day 6
1
Run
1 Set
70-80 mins
@5