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Hybrid Athlete Full-Body Program
by Chen E.
3 athletes joined
Program Description
The Hybrid Athlete Full-Body Program is designed to combine strength, hypertrophy, agility, and athletic performance to cater to athletes who want to build muscle, enhance strength, and improve their agility and athleticism. This program is ideal for individuals who are active in sports like soccer, where a combination of power, speed, and endurance is crucial. Day 1: Monday - Strength and Hypertrophy Focus Goal: Build overall muscle strength and size. Key Points: Focus on compound movements. Superset exercises to maximize efficiency. Maintain high intensity with RPE 8-9. Notes: Rest 90 seconds between supersets. Prioritize form and controlled movements. Day 2: Wednesday - Agility and Athletic Performance Focus Goal: Enhance speed, power, and coordination. Key Points: Incorporate explosive and functional movements. Emphasize quick, powerful actions. Maintain high intensity with RPE 8-9. Notes: Rest 60-90 seconds between exercises. Focus on explosive starts and soft landings. Day 3: Friday - Combined Focus Goal: Blend strength, hypertrophy, and agility. Key Points: Use a mix of compound and isolation exercises. Balance strength work with agility drills. Maintain high intensity with RPE 8-9. Notes: Rest 60-90 seconds between exercises. Ensure a full range of motion and proper form. Additional Tips Warm-Up: Perform a 10-15 minute warm-up before each session to prepare your muscles and joints. Cool Down: Spend 10 minutes stretching post-workout to enhance recovery and flexibility. Progression: Gradually increase weights and intensity over the 8 weeks. Recovery: Prioritize rest days for muscle recovery. Ensure adequate sleep and nutrition. This approach will ensure balanced development of strength, muscle size, agility, and athletic performance.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 22, 2024 07:32
Last Edited
Jul 01, 2024 07:54
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Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)
4 Sets
8-12 Reps
@8-9
1B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9-10
2
Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
3A
Dumbbell Row
3 Sets
8-12 Reps
@8-9
3B
Bench Press (Barbell)
4 Sets
8-12 Reps
@8-9
4
Leg Press
4 Sets
10-15 Reps
@8-9
5A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
5B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@9-10
6A
Russian Twist (Dumbbell)
3 Sets
0.5 mins
@9
6B
Plank
3 Sets
0.5 mins
@9
6C
Bicycle Crunch
3 Sets
0.5 mins
@9
Day 2
1
Treadmill Sprints
5 Sets
20-30 mins
@8-9
2A
Jump Squat
4 Sets
12-15 Reps
@8-9
2B
Box Jump
4 Sets
10 Reps
@8-9
3A
Lateral Jump
4 Sets
15 Reps
@8-9
3B
High Knees
4 Sets
30-45 mins
@8-9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8-9
4B
Lateral Lunge
3 Sets
12 Reps
@8-9
5A
Hanging Leg Raise
3 Sets
30 mins
@8
5B
Russian Twist (Dumbbell)
1 Set
30 mins
@8
5C
Plank
1 Set
30 mins
@8
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8-9
2A
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8-9
2B
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8-9
3A
Hip Thrust (Machine)
3 Sets
10-15 Reps
@8-9
3B
Leg Press
3 Sets
10-15 Reps
@8-9
4A
Hammer Curl
3 Sets
10-12 Reps
@8-9
4B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
5A
Lying Leg Raise
3 Sets
30 mins
@8
5B
Side Plank
3 Sets
30 mins
@8
5C
Mountain Climber
3 Sets
30 mins
@8