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Gym Home Hybrid

by John C.

Program Description

Transform your fitness routine with the Gym Home Hybrid program, a dynamic 6-week journey designed for those who want the best of both worlds. This 5-day-per-week plan seamlessly blends gym workouts with home exercises, ensuring you stay motivated and engaged no matter where you train. Each session focuses on building strength, endurance, and flexibility, making it perfect for all fitness levels. Get ready to unleash your potential and achieve your goals with a versatile approach that fits your lifestyle!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 10:22
  • Last Edited
    Aug 03, 2025 10:22
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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
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 1
2
Lat Pulldown (Neutral Grip)
5
10-15 reps
RPE 1
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 1
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 1
5
Leg Extension
5
10-15 reps
RPE 1
6
Preacher Curl (Barbell)
5
5-10 reps
RPE 1
7
Tricep Rope Push Down (Cable)
5
5-10 reps
RPE 1
8
Standing Calf Raise
5
5-10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10-15 reps
RPE 1
2
Good Morning
1
5-10 reps
RPE 1
3
Push Up
5
15-20 reps
RPE 1
4
Upright Row (Dumbbell)
1
5-10 reps
RPE 1
5
Standing Pullover (Cable)
5
15-25 reps
RPE 1
6
Pec Fly (Dumbbell)
5
15-25 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-10 reps
RPE 1
2
Lying Leg Curl
5
10-15 reps
RPE 1
3
Incline Bench Press (Barbell)
5
10-15 reps
RPE 1
4
Barbell Row
5
5-10 reps
RPE 1
5
Bicep Curl (Dumbbell)
5
5-10 reps
RPE 1
6
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 1
7
Hanging Leg Raise
5
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
5-10 reps
RPE 1
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5-10 Reps
@1
2
Lat Pulldown (Neutral Grip)
5 Sets
10-15 Reps
@1
3
Shoulder Press (Plate Loaded)
5 Sets
5-10 Reps
@1
4
Romanian Deadlift (Barbell)
5 Sets
5-10 Reps
@1
5
Leg Extension
5 Sets
10-15 Reps
@1
6
Preacher Curl (Barbell)
5 Sets
5-10 Reps
@1
7
Tricep Rope Push Down (Cable)
5 Sets
5-10 Reps
@1
8
Standing Calf Raise
5 Sets
5-10 Reps
@1
Day 2
1
Split Squat (Dumbbell)
5 Sets
10-15 Reps
@1
2
Good Morning
1 Set
5-10 Reps
@1
3
Push Up
5 Sets
15-20 Reps
@1
4
Upright Row (Dumbbell)
1 Set
5-10 Reps
@1
5
Standing Pullover (Cable)
5 Sets
15-25 Reps
@1
6
Pec Fly (Dumbbell)
5 Sets
15-25 Reps
@1
Day 3
1
Deadlift (Barbell)
10 Sets
5-10 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
5-10 Reps
@1
2
Lying Leg Curl
5 Sets
10-15 Reps
@1
3
Incline Bench Press (Barbell)
5 Sets
10-15 Reps
@1
4
Barbell Row
5 Sets
5-10 Reps
@1
5
Bicep Curl (Dumbbell)
5 Sets
5-10 Reps
@1
6
Lateral Raise (Dumbbell)
5 Sets
5-10 Reps
@1
7
Hanging Leg Raise
5 Sets
5-10 Reps
@1
Day 5
1
Clean (Barbell)
10 Sets
5-10 Reps
@1