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Hybrid Plan

by Jimy D.

Program Description

Training to be a complete Athlete

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 07:02
  • Last Edited
    Jun 18, 2025 10:36

Summary

Transform your fitness journey with the Hybrid Plan, a dynamic 6-week program designed to elevate your strength and endurance. This 7-day-a-week regimen combines running, swimming, and targeted upper body workouts, ensuring a balanced approach to fitness. You'll engage in high-intensity barbell and cable exercises, focusing on muscle growth and cardiovascular health. Perfect for those ready to push their limits and achieve impressive results, this plan will keep you motivated and on track to reach your goals.
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Run
1 Set
25-30 mins
-
2
Swim
1 Set
45-60 mins
-
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
8
Face Pull
3 Sets
15-20 Reps
@8
Day 1
1
Dip (Bodyweight)
4 Sets
4 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
8
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Run
1 Set
30-45 Reps
-
Day 5
1
Walk
1 Set
-
2
Hollow Rock
1 Set
-
3
Abs Crunch (Weighted)
1 Set
-
Day 6
1
Run
1 Set
30-45 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Leg Curl
3 Sets
10-12 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 7
1
Bicycle Crunch
1 Set
60-120 mins
-