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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 24, 2025 10:16

Summary

Elevate your training with Hybrid Training 2.0, a dynamic 4-week program designed for serious lifters. Committing just three days a week, you'll tackle a blend of barbell and kettlebell exercises, including squats, deadlifts, and bench presses, all aimed at maximizing strength and muscle growth. Each workout is structured to challenge your limits with targeted reps at high intensity, ensuring you stay engaged and motivated. Equip your garage gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Hamstrings
13.9%
Quadriceps
13.7%
Upper Back
8.9%
Triceps
7.9%
Abs
7.1%
Front Delts
7.1%
Lats
6.8%
Chest
4.7%
Lower Back
3.9%
Adductors
3.4%
Middle Delts
3.2%
Biceps
3.2%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
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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
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