logo
BoostcampPNG

Agmine: x5 Hybrid Training Program

by Cameron J O’Neal

Program Description

About 4-5 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2-3 minutes for compound movements 1 minute for auxiliary movements. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 2-3 sets of 6-10 reps for compound movements and 2-3 sets of 8-15 reps for auxiliary movements, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two out of the three sets, then you would keep trying at 9 reps and go higher until you hit that limit rep count. Then increase the weight and start over, that is known as double progression. Single progression is just increasing the weight, rep or set count alone. Also focus on a nice and slow eccentric and an explosive concentric to prioritize muscle stretch flexion and growth. 1 gallon of water per day as well as 10,000 steps per day. Also do not forget calorie count, and the food that you eat personally, I cannot strictly count calories so I just recommend eating relatively healthy and not thinking about it too much. Sleep isn’t also a very important aspect that you should prioritize focus on 7-8 hours of sleep a day. But this is only the start I’ll keep changing things around as I get better.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2026 07:10
  • Last Edited
    Feb 15, 2026 09:58
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.2%
Triceps
10.8%
Chest
10%
Upper Back
10%
Lats
9.2%
Front Delts
8.8%
Hamstrings
7.7%
Quadriceps
6.2%
Calves
5.4%
Glutes
4.6%
Middle Delts
4.6%
Forearms
3.8%
Abs
3.1%
Adductors
2.3%
Rear Delts
1.5%
Lower Back
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squats (Conventional/ Wide grip)
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
8-14 reps
RPE 10
3
Calf Raise (Machine)
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
2
8-14 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
6
Leg Extension
2
8-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
8-14 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 10
6
Bicep Curl (Cable)
2
8-14 reps
RPE 10
7
Lateral Raise (Cable)
2
8-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Calf Raise (Machine)
2
10-15 reps
RPE 10
3
Standing Pullover (Cable)
2
8-14 reps
RPE 10
4A
Chest Fly (Machine)
1
8-14 reps
RPE 10
4B
Chest Fly (Cable)
2
8-14 reps
RPE 10
5
Seated Hamstring Curl
2
8-14 reps
RPE 10
6
Bicep Curl (Cable)
2
8-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
8-14 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-14 reps
RPE 10
4
Lateral Raise (Cable)
2
8-14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 10
6
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
8
Barbell Row
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Calf Raise (Machine)
2
10-15 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
2
8-14 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Heel Elevated Squats (Conventional/ Wide grip)
2 Sets
6-10 Reps
@10
2
Lying Leg Curl
2 Sets
8-14 Reps
@10
3
Calf Raise (Machine)
3 Sets
10-15 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-14 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
6
Leg Extension
2 Sets
8-14 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-14 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
@10
6
Bicep Curl (Cable)
2 Sets
8-14 Reps
@10
7
Lateral Raise (Cable)
2 Sets
8-14 Reps
@10
Day 3
1
Squat (Paused)
2 Sets
6-10 Reps
@10
2
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
3
Standing Pullover (Cable)
2 Sets
8-14 Reps
@10
4A
Chest Fly (Machine)
1 Set
8-14 Reps
@10
4B
Chest Fly (Cable)
2 Sets
8-14 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-14 Reps
@10
6
Bicep Curl (Cable)
2 Sets
8-14 Reps
@10
Day 4
1
Reverse Bicep Curl (Dumbbell)
2 Sets
8-14 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8-14 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
@10
6
Dip (Bodyweight)
2 Sets
6-10 Reps
@10
7
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@10
8
Barbell Row
2 Sets
4-8 Reps
@10
Day 5
1
Hanging Leg Raise
2 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Dip (Bodyweight)
2 Sets
AMRAP
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
6
Reverse Bicep Curl (Dumbbell)
2 Sets
8-14 Reps
@10