Hybrid Hypertrophy and Running
This is my 2026 Hybrid Lifting and Running plan, runs for 12 weeks and allows 4 Hypertrophy sessions and 3 Run workouts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Primal Chest Press | 4 | 5–8 reps | @8.5–9 |
| 2 | Primal Flat Press | 4 | 6–10 reps | @8.5–9 |
| 3 | Primal Chest Supported Bent Wide Row | 4 | 6–10 reps | @8.5–9 |
| 4 | Seated Row (Cable) | 3 | 10–15 reps | @8.5–9 |
| 5 | Watson Cable Flys | 3 | 15–15 reps | @9–10 |
| 6 | Primal Lateral Raise | 3 | 15–20 reps | @9–10 |
| Superset | ||||
| 7A | Primal Pec Dec | 2 | 20–25 reps | @10 |
| 7B | Push Up | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bodytek Plate Loaded Pull Down | 4 | 6–10 reps | @8.5–9 |
| 2 | Bodytek Wide Grip Machine Row | 4 | 8–12 reps | @8.5–9 |
| 3 | Lat Pulldown (Single Arm) | 3 | 10–12 reps | @8.5–9 |
| 4 | Bodytek Pull Over | 3 | 12–15 reps | @8.5–9 |
| 5 | Bodytek Rear Fly | 3 | 15–20 reps | @10 |
| Superset | ||||
| 6A | Lat Pulldown | 2 | 15–20 reps | @10 |
| 6B | Band Pull Apart | 2 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendulum Squat | 3 | 6–8 reps | @8.5–9 |
| 2 | Bodytek Base Squat RDL | 3 | 8–10 reps | @8.5–9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | @8.5–9 |
| 4 | Cybex Kneeling Leg Curl | 3 | 12–15 reps | @8.5–9 |
| 5 | Bodytek Single Leg Extension | 2 | 20 reps | @10 |
| 6 | Bodytek Standing Calf Raises | 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Panatta Shoulder Press | 3 | 8–10 reps | @7.5–8 |
| 2 | Panatta Lateral Raise | 4 | 12–20 reps | @7.5–8 |
| 3 | Lateral Raise (Dumbbell) | 2 | 15–25 reps | @7.5–8 |
| 1 | 15–25 reps | @8.5–9 | ||
| 4 | Face Pull | 3 | 15–20 reps | @7.5–8.5 |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @8.5–9 |
| 6 | Bodytek Alt Preacher Curl | 3 | 10–12 reps | @8.5–9 |
| 7 | Bodytek Cable Press Down | 3 | 6–10 reps | @8.5–9 |
| 8 | Panatta Tricep OH Extension | 3 | 10–12 reps | @8.5–9 |
| Superset | ||||
| 9A | Bodytek Rope Hammer Curl | 2 | 20–25 reps | @10 |
| 9B | Bodytek Rope Press Down | 2 | 20–25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 75–120 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 45–60 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cycling | 1 | 60–75 min | @7.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Hypertrophy and Running is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Hybrid Hypertrophy and Running is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Hypertrophy and Running 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
