Hybrid Training plan
Unleash your inner athlete with this 1-week hybrid plan—power up your lifts and boost your performance in just 90 minutes a day!
Overview
Who it's for
Muscle engagement
| # | 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 | @8 |
| 4 | Hip Thrust (Barbell) | 3 | 12 reps | @8 |
| 5 | Leg Extension | 3 | 12 reps | @8 |
| 6 | Leg Curl | 3 | 12 reps | @8 |
| 7 | Standing Calf Raise | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 60 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @8 |
| 2 | Pull-Up (Weighted) | 4 | 5 reps | @8 |
| 3 | Barbell Row | 3 | 8 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Dip (Bodyweight) | 3 | 8 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 3 | 10 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| 8 | Plank | 3 | 1 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sprint | 2 | 15 min | 60% |
| 10 | 2 min | 90% | ||
| 2 | Run | 1 | 90 min | 80% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @8.5 |
| 2 | Zercher Squat (Barbell) | 3 | 6 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Pull-Up (Weighted) | 3 | AMRAP | @8 |
| 5 | Box Jump | 4 | 5 reps | @8 |
| 6 | Med Ball Slam | 3 | 8 reps | @6.5 |
| 7 | Sprint | 5 | 30 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 90 min | @6.5 |
Common questions
Yes, Hybrid Training plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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 Training plan is structured around 6 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Training plan 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
