Program Description
**Supplemental Strength Training for Hyrox** is a comprehensive 10-week program designed for athletes looking to enhance their performance in Hyrox competitions. With 40 training days packed into this program, you'll focus on building strength through a variety of targeted exercises, including Romanian deadlifts, hack squats, and barbell hip thrusts, ensuring a balanced approach to muscle development. Each workout emphasizes key movements that improve functional strength, endurance, and overall athleticism, helping you crush your goals and elevate your fitness game. Get ready to push your limits and achieve new personal bests!
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedOct 13, 2025 07:58
- Last EditedOct 13, 2025 08:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Glutes
11.8%
Hamstrings
11.7%
Triceps
9.1%
Quadriceps
8.7%
Lats
8%
Front Delts
8%
Biceps
8%
Middle Delts
7.7%
Lower Back
4%
Chest
3.6%
Rear Delts
2.7%
Abs
2.4%
Adductors
1.1%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
1
2
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
8+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8+ reps
RPE 9
2
Lat Pulldown
1
1
1
1
8+ reps
7+ reps
6+ reps
5+ reps
RPE 9
RPE 9
RPE 10
RPE 10
3
Military Press (Barbell)
3
6 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8+ reps
RPE 9
3
Lying Leg Curl
1
1
2
7+ reps
6+ reps
6+ reps
RPE 8.5
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8+ reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 9.5
3
Chest Supported Row (Machine)
3
7+ reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8+ reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
2
Hack Squat1 Set
2 Sets
8-10 Reps
5-8 Reps
@8.5
@8.5
3
Reverse Lunge (Barbell)3 Sets
8 Reps
@8.5
4
Bicep Curl (EZ Bar)3 Sets
8+ Reps
@10
Day 2
1
Chest Supported Row (Machine)3 Sets
8+ Reps
@9
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8+ Reps
7+ Reps
6+ Reps
5+ Reps
@9
@9
@10
@10
3
Military Press (Barbell)3 Sets
6 Reps
@9
4
V-Handle Tricep Pushdown (Cable)1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
Day 3
1
Hip Thrust (Barbell)2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
2
Bulgarian Split Squat (Dumbbell)3 Sets
8+ Reps
@9
3
Lying Leg Curl1 Set
1 Set
2 Sets
7+ Reps
6+ Reps
6+ Reps
@8.5
@9.5
@10
4
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
Day 4
1
Bench Press (Dumbbell)4 Sets
8+ Reps
@9
2
Seated Shoulder Press (Dumbbell)3 Sets
8+ Reps
@9.5
3
Chest Supported Row (Machine)3 Sets
7+ Reps
@10
4
Face Pull3 Sets
10 Reps
@9
5
Bicep Curl (Barbell)3 Sets
8+ Reps
@10