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BoostcampPNG

Longevity Hybrid Muscle Build

by Jaci Viridae

Program Description

Focus on total body health, longevity, and a flexibility to fit any schedule and exercise preference, with long and short weeks to allow ample recovery and splitting exercise to fit your schedule.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2025 07:47
  • Last Edited
    Dec 21, 2025 10:46
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Triceps
10.8%
Biceps
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Chest
7.7%
Middle Delts
7.7%
Upper Back
6.9%
Glutes
6.9%
Lats
6.2%
Abs
6.2%
Other
2.3%
Rear Delts
2.3%
Forearms
2.3%
Lower Back
1.5%
Adductors
1.5%
Calves
1.5%
Cardio
0.8%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3 reps
5 reps
5 reps
85%
90%
100%
2
Deadlift (Smith Machine)
1
2
1
3 reps
5 reps
80%
70%
85%
3
Squat (Smith Machine)
1
2
1
3 reps
6 reps
6 reps
80%
75%
90%
4
Bench Press (Close Grip)
1
1
1
1
3 reps
6 reps
6 reps
8 reps
80%
80%
90%
90%
5
Seated Overhead Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
85%
75%
85%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3 reps
5 reps
5 reps
85%
90%
100%
2
Leg Press
1
1
1
1
3 reps
6 reps
6 reps
6 reps
80%
70%
80%
90%
3
Lateral Raise (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
85%
75%
85%
100%
4
Bent Over Row (Dumbbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
80%
70%
80%
90%
5
Bench Press (Dumbbell)
1
1
1
1
3 reps
6 reps
6 reps
8 reps
90%
70%
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3 reps
5 reps
5 reps
85%
90%
100%
2
Deadlift (Smith Machine)
1
2
1
3 reps
5 reps
5 reps
90%
80%
100%
3
Squat (Smith Machine)
1
2
1
3 reps
6 reps
6 reps
90%
80%
100%
4
Bench Press (Close Grip)
1
1
1
1
3 reps
6 reps
6 reps
8 reps
80%
80%
90%
90%
5
Seated Overhead Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
85%
75%
85%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3 reps
5 reps
5 reps
85%
90%
100%
2
Leg Press
1
1
1
1
3 reps
6 reps
6 reps
6 reps
80%
70%
80%
90%
3
Lateral Raise (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
85%
75%
85%
100%
4
Bent Over Row (Dumbbell)
1
1
1
1
3 reps
6 reps
6 reps
6 reps
80%
70%
80%
90%
5
Bench Press (Dumbbell)
1
1
1
1
3 reps
6 reps
6 reps
8 reps
90%
70%
90%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Plank
1
1 mins
-
3
VO2 Max Intervals
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Plank
1
1 mins
-
3
VO2 Max Intervals
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Plank
1
1 mins
-
3
VO2 Max Intervals
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Plank
1
1 mins
-
3
VO2 Max Intervals
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
2
Lateral Raise (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
75%
85%
100%
3
Preacher Curl (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
4
Pec Deck (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
5
Pull-Up (Assisted)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
6
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
2
Lateral Raise (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
75%
85%
100%
3
Bicep Curl (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
4
Pec Deck (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
5
Preacher Curl (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
6
Overhead Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
85%
75%
85%
100%
1B
Calf Raise (Bodyweight)
2
2
6-8 reps
6-8 reps
80%
100%
1C
Shrug (Dumbbell)
1
1
6-8 reps
6-8 reps
80%
100%
2
Hamstring Curl
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
80%
70%
80%
90%
3
Leg Extension
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
2
Lateral Raise (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
75%
85%
100%
3
Bicep Curl (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
4
Pec Deck (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
5
Preacher Curl (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
6
Overhead Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
5 reps
-
2
Plank
3
-
3
Run
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
3 reps
-
2
Plank
3
-
3
Run
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
8 reps
-
2
Plank
3
-
3
Run
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
3 reps
-
2
Plank
3
-
3
Run
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
80%
70%
80%
90%
1B
Calf Raise (Bodyweight)
2
2
6-8 reps
6-8 reps
80%
90%
1C
Shrug (Dumbbell)
1
1
6-8 reps
6-8 reps
80%
90%
2
Hamstring Curl
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
80%
70%
80%
90%
3
Leg Extension
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
2
Lateral Raise (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
75%
85%
100%
3
Preacher Curl (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
4
Pec Deck (Machine)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
5
Pull-Up (Assisted)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
6
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
6-8 reps
6-8 reps
90%
80%
90%
100%
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
85%
90%
90%
100%
2
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
80%
70%
70%
85%
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
80%
75%
75%
90%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
8 Reps
80%
80%
90%
90%
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
85%
75%
85%
100%
Day 2
1
Yoga
1 Set
20 mins
-
2
Plank
1 Set
1 mins
-
3
VO2 Max Intervals
1 Set
30-60 mins
-
Day 3
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
75%
85%
100%
3
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%
Day 4
1
World's Greatest Stretch
1 Set
5 Reps
-
2
Plank
1 Set
1 Set
1 Set
-
-
-
3
Run
1 Set
15-20 mins
-
Day 5
1A
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
70%
80%
90%
1B
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
90%
90%
1C
Shrug (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
80%
90%
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
70%
80%
90%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
90%
80%
90%
100%