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Hybrid Training 2.0

by ronin22

Program Description

hybrid training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 09:03
  • Last Edited
    Oct 20, 2025 09:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Quadriceps
14.8%
Hamstrings
12.2%
Upper Back
10.5%
Lats
7.5%
Chest
6.5%
Triceps
6.5%
Abs
5.6%
Front Delts
5.6%
Lower Back
4.7%
Biceps
4%
Middle Delts
3.5%
Adductors
2.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Barbell Row
5
5 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Nordic Curl
3
10 reps
RPE 6
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
5
Nordic Curl
3
10 reps
RPE 6
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Barbell Row
5
5 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Nordic Curl
3
10 reps
RPE 6
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Barbell Row
5
5 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Nordic Curl
3
10 reps
RPE 6
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
5
Pull-Up (Weighted)
4
AMRAP
RPE 9
6
Kettlebell Swing
1
12 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
5
Pull-Up (Weighted)
4
AMRAP
RPE 9
6
Kettlebell Swing
1
12 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
5
Pull-Up (Weighted)
4
AMRAP
RPE 9
6
Kettlebell Swing
1
12 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
5
Pull-Up (Weighted)
4
AMRAP
RPE 9
6
Kettlebell Swing
1
12 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Pendlay Row
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lunge (Kettlebell)
3
10 reps
RPE 7
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Pendlay Row
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lunge (Kettlebell)
3
10 reps
RPE 7
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Pendlay Row
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lunge (Kettlebell)
3
10 reps
RPE 7
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Pendlay Row
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lunge (Kettlebell)
3
10 reps
RPE 7
6
Kettlebell Clean and Press
1
10 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
6
Kettlebell Clean and Press
1 Set
10 mins
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
6
Kettlebell Swing
1 Set
12 mins
@8
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Lunge (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Kettlebell Clean and Press
1 Set
10 mins
@8