Full Hybrid Saiyan Training Course (SSJ2)

by Cameron J O’Neal

Program Description

To get jacked

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Sep 15, 2025 08:19
Last Edited
Oct 12, 2025 11:44

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

16.7%

Quadriceps

12.1%

Glutes

9.1%

Front Delts

8.5%

Triceps

8.2%

Upper Back

8%

Middle Delts

7.6%

Biceps

6.1%

Chest

5.3%

Lats

5.3%

Calves

3.8%

Abs

3.4%

Lower Back

3%

Rear Delts

2.3%

Forearms

0.8%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Tricep Extension (Machine)

3

8-12 reps

RPE 8.5

2

Chest Press (Machine)

3

8-10 reps

RPE 9

3

V-Handle Tricep Pushdown (Cable)

3

8-12 reps

RPE 9

4

Chest Fly (Machine)

3

8-10 reps

RPE 9

5

Dip (Bodyweight)

4

AMRAP

RPE 10

Day 2

1

Bulgarian Split Squat (Dumbbell)

3

7-11 reps

RPE 9

2

Standing Calf Raise

3

AMRAP

RPE 10

3

Lying Leg Curl

3

8-10 reps

RPE 8.5

4

Leg Curl

3

8-10 reps

RPE 8.5

5

Leg Extension

3

8-10 reps

RPE 8.5

6

Heel Elevated Squats (Conventional/ Wide grip)

3

AMRAP

RPE 10

7A

Romanian Deadlift (Barbell)

3

AMRAP

RPE 10

Day 3

1

Bicep Curl (Cable)

3

8-10 reps

RPE 9

2

Lat Pulldown

3

8-10 reps

RPE 9

3

Preacher Curl (EZ Bar)

3

7-11 reps

RPE 9

4

Barbell Row

3

5-10 reps

RPE 9

5

Upright Row (Cable)

3

AMRAP

RPE 10

6

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 4

1

Bulgarian Split Squat (Dumbbell)

3

7-11 reps

RPE 9

2

Standing Calf Raise

3

AMRAP

RPE 10

3

Lying Leg Curl

3

8-10 reps

RPE 8.5

4

Leg Curl

3

8-10 reps

RPE 8.5

5

Leg Extension

3

8-10 reps

RPE 8.5

6

Heel Elevated Squats (Conventional/ Wide grip)

3

AMRAP

RPE 10

7A

Romanian Deadlift (Barbell)

3

AMRAP

RPE 10

Day 5

1

Lateral Raise (Cable)

3

8-10 reps

RPE 9

2

Shoulder Press (Machine)

3

7-11 reps

RPE 9

3

Rear Delt Fly (Dumbbell)

3

8-10 reps

RPE 9

4

Upright Row (Cable)

3

8-10 reps

RPE 9

5

Hanging Leg Raise

3

AMRAP

RPE 10

Day 1

1

Tricep Extension (Machine)

3 Sets

8-12 Reps

@8.5

2

Chest Press (Machine)

3 Sets

8-10 Reps

@9

3

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

@9

4

Chest Fly (Machine)

3 Sets

8-10 Reps

@9

5

Dip (Bodyweight)

4 Sets

AMRAP

@10

Day 2

1

Bulgarian Split Squat (Dumbbell)

3 Sets

7-11 Reps

@9

2

Standing Calf Raise

3 Sets

AMRAP

@10

3

Lying Leg Curl

3 Sets

8-10 Reps

@8.5

4

Leg Curl

3 Sets

8-10 Reps

@8.5

5

Leg Extension

3 Sets

8-10 Reps

@8.5

6

Heel Elevated Squats (Conventional/ Wide grip)

3 Sets

AMRAP

@10

7A

Romanian Deadlift (Barbell)

3 Sets

AMRAP

@10

Day 3

1

Bicep Curl (Cable)

3 Sets

8-10 Reps

@9

2

Lat Pulldown

3 Sets

8-10 Reps

@9

3

Preacher Curl (EZ Bar)

3 Sets

7-11 Reps

@9

4

Barbell Row

3 Sets

5-10 Reps

@9

5

Upright Row (Cable)

3 Sets

AMRAP

@10

6

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 4

1

Bulgarian Split Squat (Dumbbell)

3 Sets

7-11 Reps

@9

2

Standing Calf Raise

3 Sets

AMRAP

@10

3

Lying Leg Curl

3 Sets

8-10 Reps

@8.5

4

Leg Curl

3 Sets

8-10 Reps

@8.5

5

Leg Extension

3 Sets

8-10 Reps

@8.5

6

Heel Elevated Squats (Conventional/ Wide grip)

3 Sets

AMRAP

@10

7A

Romanian Deadlift (Barbell)

3 Sets

AMRAP

@10

Day 5

1

Lateral Raise (Cable)

3 Sets

8-10 Reps

@9

2

Shoulder Press (Machine)

3 Sets

7-11 Reps

@9

3

Rear Delt Fly (Dumbbell)

3 Sets

8-10 Reps

@9

4

Upright Row (Cable)

3 Sets

8-10 Reps

@9

5

Hanging Leg Raise

3 Sets

AMRAP

@10