Hybrid athlete: 8 week Power, Speed & Endurance
Strength, hypertrophy, endurance, sprint, athletic ability, hybrid athlete, track and field, athletics.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 3 min | — |
| 2 | Pogo Jump | 2 | 10 reps | — |
| 3 | Forward Jump | 3 | 5 reps | — |
| 4 | Front Squat (Barbell) | 1 | 5 reps | @6 |
| 1 | 9 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 5 | Incline Bench Press (Barbell) | 1 | 5 reps | @6 |
| 1 | 8 reps | @8.5 | ||
| 1 | 9 reps | @9 | ||
| 6 | Bulgarian Split Squat (Barbell) | 2 | 7 reps | @8.5 |
| 7 | Pull-Up (Weighted) | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 8 | Ab Wheel | 1 | 10 reps | @8 |
| 9 | Dip (Weighted) | 1 | 10 reps | @9 |
| 10 | Leg Extension | 1 | 10 reps | @9 |
| 11 | Chest Supported Row (Machine) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Light Jog | 1 | 5 min |
| 2 | Run | 2 | 4 min |
| 2 | 2 min | ||
| 2 | 1 min | ||
| 2 | 0.6 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 3 min | — |
| 2 | Sprint | 3 | 4 sec | — |
| 3 | Sprint | 3 | 5 sec | — |
| 4 | Alternate Bounds | 2 | 8 reps | — |
| 5 | One Legged Bounds | 2 | 8 reps | — |
| 6 | Vertical Jump | 3 | 5 reps | — |
| 7 | Hang Power Clean | 1 | 5 reps | @6 |
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @7.5 | ||
| 1 | 3 reps | @8.5 | ||
| 1 | 3 reps | @9 | ||
| 8 | Squat (Barbell) | 1 | 4–6 reps | @6 |
| 1 | 7–10 reps | @8.5 | ||
| 1 | 7–10 reps | @9 | ||
| 9 | Stiff Leg Deadlift | 1 | 7 reps | @8 |
| 1 | 7 reps | @9 | ||
| 10 | Abs Crunch (Machine) | 1 | 10 reps | @9 |
| 11 | Hanging Toes To Bar | 1 | 10 reps | @7 |
| 12 | Leg Extension | 1 | 10 reps | @9 |
| 13 | Leg Curl | 1 | 10 reps | @8 |
| 14 | Single Leg Calf Raise | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 10 reps | @8.5 |
| 2 | Skull Crusher (Dumbbell) | 2 | 10 reps | @8.5 |
| 3 | Preacher Curl (EZ Bar) | 2 | 10 reps | @8 |
| 4 | Lateral Raise (Cable) | 1 | 10 reps | @8 |
| 5 | Tricep Pushdown (Cable) | 2 | 10 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10 reps | @8 |
| 7 | Jog | 1 | 3 min | — |
| 8 | Sprint | 8 | 45–55 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 3 min | — |
| 2 | Lateral Med Ball Throw | 3 | 7 reps | — |
| 3 | Bench Press (Barbell) | 1 | 5–8 reps | @6 |
| 1 | 7–10 reps | @8 | ||
| 1 | 7–10 reps | @9 | ||
| 4 | Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 5 | Shoulder Press (Machine) | 1 | 7 reps | @8 |
| 1 | 10 reps | @9 | ||
| 6 | Dumbbell Row | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 7 | Dip (Weighted) | 1 | 10 reps | @9 |
| 8 | Standing Pullover (Cable) | 1 | 10 reps | @8 |
| 9 | Bicep Curl (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 10 | Tricep Pushdown (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 11 | Rear Delt Fly (Machine) | 1 | 12 reps | @8 |
| 12 | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 13 | Reverse Wrist Curl (Dumbbell) | 2 | 10 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid athlete: 8 week Power, Speed & Endurance is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid athlete: 8 week Power, Speed & Endurance is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid athlete: 8 week Power, Speed & Endurance is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
