logo
BoostcampPNG

Hybrid Training plan

by ronin22

Program Description

Unleash your potential with the Hybrid Training Plan, a dynamic 1-week program designed for those looking to elevate their strength and athleticism. With six workouts per week, you'll engage in a blend of powerlifting and athletic drills, focusing on compound movements like squats and deadlifts, complemented by high-intensity cardio sessions. This plan is perfect for beginners and intermediates alike, requiring only a full gym setup. Get ready to challenge yourself and see real results in just 90 minutes per session!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2025 06:30
  • Last Edited
    Aug 04, 2025 07:15
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
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
10
15 mins
2 mins
60%
90%
2
Run
1
90 mins
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
5
Box Jump
4
5 reps
RPE 8
6
Med Ball Slam
3
8 reps
RPE 6.5
7
Sprint
5
30 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 6.5
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
12 Reps
@8
7
Standing Calf Raise
4 Sets
20 Reps
@8
Day 2
1
Run
1 Set
60 mins
@7
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
4 Sets
5 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
8 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 4
1
Sprint
2 Sets
10 Sets
15 mins
2 mins
60%
90%
2
Run
1 Set
90 mins
80%
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
5
Box Jump
4 Sets
5 Reps
@8
6
Med Ball Slam
3 Sets
8 Reps
@6.5
7
Sprint
5 Sets
30 Reps
@6
Day 6
1
Run
1 Set
90 mins
@6.5