HORRIFYING HYBRID: Aesthetic + Athletic Domination
Look terrifying. Move like a weapon. Dominate on sight.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps | @8 |
| 2 | Bench Press (Dumbbell) | 4 | 12 reps | @8.5 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Chest Fly (Machine) | 3 | 15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 20 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @9 |
| 7 | Wall Angels | 2 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8 reps | @8 |
| 2 | T-Bar Row | 4 | 10 reps | @9 |
| 3 | Pullover (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 15 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Hammer Curl (Cable) | 3 | 15 reps | @8 |
| 7 | Farmer's Walk (Weighted) | 2 | 30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Jumps | 3 | 5 reps | @8 |
| 2 | Lateral Bound with Stick | 3 | 10 reps | @8 |
| 3 | Walking Lunge (Dumbbell) | 3 | 24 reps | @8.5 |
| 4 | Seated Hamstring Curl | 3 | 12 reps | @9 |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Russian Twist (Dumbbell) | 3 | 20 reps | @7 |
| 7 | Band Pull Apart | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 10 reps | @8 |
| 2 | Chest Fly (Machine) | 3 | 15 reps | @8.5 |
| 3 | Concentration Curl | 3 | 12 reps | @8 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 20 reps | @7 |
| 6 | Plank to Push Up | 3 | 12 reps | @8 |
| 7 | Reverse Plank | 2 | 0.3 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 10 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 16 reps | @8.5 |
| 3 | Seated Hamstring Curl | 3 | 15 reps | @9 |
| 4 | Calf Raise (Leg Press) | 3 | 20 reps | @8 |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 12 reps | @8 |
| 7 | Wood Chop | 3 | 15 reps | @7 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HORRIFYING HYBRID: Aesthetic + Athletic Domination is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
HORRIFYING HYBRID: Aesthetic + Athletic Domination is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HORRIFYING HYBRID: Aesthetic + Athletic Domination is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
