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!
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Abs
11.5%
Quadriceps
11.1%
Upper Back
9.7%
Glutes
9.3%
Triceps
7.9%
Front Delts
7.4%
Hamstrings
5.2%
Rear Delts
4.1%
Lats
3.8%
Other
3.7%
Biceps
2.8%
Forearms
2.8%
Adductors
1.9%
Cardio
1.9%
Middle Delts
1.9%
Calves
1.9%
Lower Back
1.2%
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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
-