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Phase 1 (Hyrox Strength Training Split

by Chris Eckstrum
4 athletes joined

Program Description

Unlock your strength potential with the Phase 1 Hyrox Strength Training Split. Over the course of 4 weeks, this program is designed for dedicated lifters, focusing on three intense training sessions each week. You'll build foundational strength and enhance your performance with a balanced mix of compound lifts and functional movements. Get ready to challenge yourself, push your limits, and lay the groundwork for future gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 11:57
  • Last Edited
    Aug 06, 2025 06:45
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.4%
Hamstrings
12.2%
Quadriceps
11.7%
Triceps
9.2%
Abs
8.6%
Lats
7.5%
Upper Back
6.7%
Biceps
6.7%
Lower Back
6.1%
Front Delts
5.8%
Middle Delts
4.2%
Chest
4.2%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
4 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-