Program Description
A program that attempts to balance power/agility, strength, and cardio. Not for the faint of heart.
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout120 minutes
- CreatedJun 18, 2024 04:39
- Last EditedJun 18, 2025 01:00
Summary
Unleash your inner athlete with the Absurd Hybrid Athlete Program, a comprehensive 7-week journey designed for those ready to elevate their fitness game. Training six days a week, this program blends strength and conditioning with a focus on upper body power, lower body explosiveness, and cardiovascular endurance. Expect to tackle a variety of exercises, from barbell squats to med ball slams, ensuring a well-rounded approach that builds muscle and burns fat. Get ready to transform your physique and performance, pushing your limits every step of the way!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
3
Barbell Row
3
10 reps
50%
4
Incline Bench Press (Dumbbell)
3
10 reps
50%
5
Chin-Up (Weighted)
3
10 reps
-
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
3
Barbell Row
3
8 reps
55%
4
Incline Bench Press (Dumbbell)
4
8 reps
55%
5
Chin-Up (Weighted)
3
8 reps
10%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
3
Barbell Row
5
5 reps
60%
4
Incline Bench Press (Dumbbell)
5
5 reps
60%
5
Chin-Up (Weighted)
3
7 reps
20%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
3
Barbell Row
5
5 reps
65%
4
Incline Bench Press (Dumbbell)
5
5 reps
65%
5
Chin-Up (Weighted)
3
6 reps
30%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
3
Barbell Row
5
4 reps
70%
4
Incline Bench Press (Dumbbell)
5
4 reps
70%
5
Chin-Up (Weighted)
3
5 reps
40%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
3
Barbell Row
5
3 reps
75%
4
Incline Bench Press (Dumbbell)
5
3 reps
75%
5
Chin-Up (Weighted)
3
4 reps
50%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
3
3 reps
60%
3
Barbell Row
2
20 reps
-
4
Incline Bench Press (Dumbbell)
2
20 reps
-
5
Chin-Up (Weighted)
3
4 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Landmine Twist
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
4
Power Shrug
3
5 reps
60%
5
Bench Press (Barbell)
3
8 reps
60%
6
Goblet Squat
3
8 reps
60%
7
Hip Thrust (Machine)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
4
Power Shrug
3
5 reps
65%
5
Bench Press (Barbell)
3
8 reps
62.5%
6
Goblet Squat
3
8 reps
62.5%
7
Hip Thrust (Machine)
3
8 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
4
Power Shrug
3
5 reps
70%
5
Bench Press (Barbell)
3
8 reps
65%
6
Goblet Squat
3
8 reps
65%
7
Hip Thrust (Machine)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
4
Power Shrug
4
4 reps
75%
5
Bench Press (Barbell)
3
7 reps
67.5%
6
Goblet Squat
3
7 reps
67.5%
7
Hip Thrust (Machine)
3
7 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
4
Power Shrug
3
3 reps
80%
5
Bench Press (Barbell)
3
6 reps
70%
6
Goblet Squat
3
6 reps
70%
7
Hip Thrust (Machine)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
4
Power Shrug
1
1 reps
-
5
Bench Press (Barbell)
3
6 reps
75%
6
Goblet Squat
3
6 reps
75%
7
Hip Thrust (Machine)
3
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
10 reps
-
2
Med Ball Slam
3
10 reps
-
3
Squat (Barbell)
3
3 reps
60%
4
Power Shrug
3
5 reps
40%
5
Bench Press (Barbell)
2
8 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Hollow Hold
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Kettlebell Swing
3
10 reps
-
3
Squat (Barbell)
3
6 reps
65%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
3
Squat (Barbell)
3
6 reps
67.5%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
3
Squat (Barbell)
3
5 reps
70%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
3
Squat (Barbell)
3
5 reps
72.5%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
3
Squat (Barbell)
3
5 reps
75%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
1 reps
-
3
Squat (Barbell)
3
4 reps
65%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
3
3 reps
60%
3
Squat (Barbell)
2
5 reps
50%
4
Bear Crawl
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Calf Raise (Machine)
3
12-15 reps
-
7
Landmine Twist
3
12-15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Lying Chest Pass Med Ball Throw3 Sets
10 Reps
-
2
Bench Press (Barbell)1 Set
4 Sets
1 Reps
3 Reps
85%
75%
3
Barbell Row3 Sets
10 Reps
50%
4
Incline Bench Press (Dumbbell)3 Sets
10 Reps
50%
5
Chin-Up (Weighted)3 Sets
10 Reps
-
6
Knee Tuck Pushup2 Sets
AMRAP
@9
7
Farmer's Walk (Weighted)3 Sets
1 mins
-
Day 2
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Chest Fly (Cable)3 Sets
12-15 Reps
-
3
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5
Landmine Twist3 Sets
12-15 Reps
-
Day 3
1
Broad Jump3 Sets
10 Reps
-
2
Med Ball Slam3 Sets
10 Reps
-
3
Squat (Barbell)1 Set
3 Sets
1 Reps
3 Reps
80%
75%
4
Power Shrug3 Sets
5 Reps
60%
5
Bench Press (Barbell)3 Sets
8 Reps
60%
6
Goblet Squat3 Sets
8 Reps
60%
7
Hip Thrust (Machine)3 Sets
8 Reps
60%
Day 4
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Face Away Cable Curl1 Set
12-15 Reps
-
3
Tricep Extension (Cable)1 Set
12-15 Reps
-
4
Suitcase Carry3 Sets
1 mins
-
5
Hollow Hold3 Sets
20 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Kettlebell Swing3 Sets
10 Reps
-
3
Squat (Barbell)3 Sets
6 Reps
65%
4
Plate Lateral Raise3 Sets
10-15 Reps
@8
5
Bear Crawl3 Sets
1 mins
-
Day 6
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
6
Calf Raise (Machine)3 Sets
12-15 Reps
-
7
Landmine Twist3 Sets
12-15 Reps
-