IntermediateFree

Hybrid Athlete Full-Body Program

Chen E.· Jun 2024

17athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Intermediate

Goal

Athletics, Muscle, Women's

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

15.5%

Abs

14.9%

Glutes

14.4%

Hamstrings

12.9%

Triceps

Front Delts

5.3%

Upper Back

5.1%

Lats

4.4%

Biceps

3.5%

Chest

3.5%

Adductors

2.4%

Middle Delts

2.4%

Lower Back

Other

1.8%

Abductors

1.6%

Forearms

1.3%

Calves

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Squat (Barbell)	4	8–12 reps	@8–9
1B	Pull-Up (Bodyweight)	4	AMRAP	@9–10
2	Deadlift (Barbell)	3	6–10 reps	@8–9
Superset
3A	Dumbbell Row	3	8–12 reps	@8–9
3B	Bench Press (Barbell)	4	8–12 reps	@8–9
4	Leg Press	4	10–15 reps	@8–9
Superset
5A	Bicep Curl (Dumbbell)	3	10–12 reps	@9–10
5B	Tricep Rope Push Down (Cable)	3	10–12 reps	@9–10
Superset
6A	Russian Twist (Dumbbell)	3	0.5 min	@9
6B	Plank	3	0.5 min	@9
6C	Bicycle Crunch	3	0.5 min	@9

#	Exercise	Sets	Reps	Intensity
1	Treadmill Sprints	5	20–30 min	@8–9
Superset
2A	Jump Squat	4	12–15 reps	@8–9
2B	Box Jump	4	10 reps	@8–9
Superset
3A	Lateral Jump	4	15 reps	@8–9
3B	High Knees	4	30–45 min	@8–9
Superset
4A	Single Leg Romanian Deadlift	3	10 reps	@8–9
4B	Lateral Lunge	3	12 reps	@8–9
Superset
5A	Hanging Leg Raise	3	30 min	@8
5B	Russian Twist (Dumbbell)	1	30 min	@8
5C	Plank	1	30 min	@8

#	Exercise	Sets	Reps	Intensity
Superset
1A	Chin-Up (Bodyweight)	3	AMRAP	@9–10
1B	Bulgarian Split Squat (Dumbbell)	3	10–12 reps	@8–9
Superset
2A	Incline Bench Press (Dumbbell)	4	10–12 reps	@8–9
2B	Overhead Press (Barbell)	4	8–12 reps	@8–9
Superset
3A	Hip Thrust (Machine)	3	10–15 reps	@8–9
3B	Leg Press	3	10–15 reps	@8–9
Superset
4A	Hammer Curl	3	10–12 reps	@8–9
4B	Overhead Tricep Extension (Cable)	3	10–12 reps	@8–9
Superset
5A	Lying Leg Raise	3	30 min	@8
5B	Side Plank	3	30 min	@8
5C	Mountain Climber	3	30 min	@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Hybrid Athlete Full-Body Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 Athlete Full-Body Program is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Hybrid Athlete Full-Body Program 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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