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Himanshu's Hybrid program

by Himanshu J.
1 athletes joined

Program Description

This is help you in strength, hypertrophy, athleticism and endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2024 09:59
  • Last Edited
    Sep 02, 2024 12:22
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
80%
2
Barbell Row
3
6-8 reps
80%
3
Dip (Weighted)
3
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
2
10-12 reps
75%
5
Chest Fly (Cable)
2
AMRAP
6
Sit Up
3
AMRAP
7
Hanging Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
80%
2
Barbell Row
3
6-8 reps
80%
3
Dip (Weighted)
3
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
2
10-12 reps
75%
5
Chest Fly (Cable)
2
AMRAP
6
Sit Up
3
AMRAP
7
Hanging Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
80%
2
Barbell Row
3
6-8 reps
80%
3
Dip (Weighted)
3
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
2
10-12 reps
75%
5
Chest Fly (Cable)
2
AMRAP
6
Sit Up
3
AMRAP
7
Hanging Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
80%
2
Barbell Row
3
6-8 reps
80%
3
Dip (Weighted)
3
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
2
10-12 reps
75%
5
Chest Fly (Cable)
2
AMRAP
6
Sit Up
3
AMRAP
7
Hanging Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Power Clean
3
10-12 reps
3
Vertical Jump
3
5-6 reps
RPE 10
4
Lateral Jump
3
5-6 reps
RPE 10
5
Jump Switch Lunge
3
5 reps
6
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
7
Burpee
5
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Power Clean
3
10-12 reps
3
Vertical Jump
3
5-6 reps
RPE 10
4
Lateral Jump
3
5-6 reps
RPE 10
5
Jump Switch Lunge
3
5 reps
6
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
7
Burpee
5
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Power Clean
3
10-12 reps
3
Vertical Jump
3
5-6 reps
RPE 10
4
Lateral Jump
3
5-6 reps
RPE 10
5
Jump Switch Lunge
3
5 reps
6
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
7
Burpee
5
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Power Clean
3
10-12 reps
3
Vertical Jump
3
5-6 reps
RPE 10
4
Lateral Jump
3
5-6 reps
RPE 10
5
Jump Switch Lunge
3
5 reps
6
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
7
Burpee
5
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
75%
2
T-Bar Row
3
10-12 reps
75%
3
Single Arm Iso Row
3
12 reps
RPE 10
4
Standing Pullover (Cable)
2
AMRAP
5
Incline Bench Press (Dumbbell)
3
10-12 reps
75%
6
Bench Press (Close Grip)
2
10 reps
75%
7
Overhead Press (Dumbbell)
3
10-12 reps
75%
8
Lateral Raise (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
75%
2
T-Bar Row
3
10-12 reps
75%
3
Single Arm Iso Row
3
12 reps
RPE 10
4
Standing Pullover (Cable)
2
AMRAP
5
Incline Bench Press (Dumbbell)
3
10-12 reps
75%
6
Bench Press (Close Grip)
2
10 reps
75%
7
Overhead Press (Dumbbell)
3
10-12 reps
75%
8
Lateral Raise (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
75%
2
T-Bar Row
3
10-12 reps
75%
3
Single Arm Iso Row
3
12 reps
RPE 10
4
Standing Pullover (Cable)
2
AMRAP
5
Incline Bench Press (Dumbbell)
3
10-12 reps
75%
6
Bench Press (Close Grip)
2
10 reps
75%
7
Overhead Press (Dumbbell)
3
10-12 reps
75%
8
Lateral Raise (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
75%
2
T-Bar Row
3
10-12 reps
75%
3
Single Arm Iso Row
3
12 reps
RPE 10
4
Standing Pullover (Cable)
2
AMRAP
5
Incline Bench Press (Dumbbell)
3
10-12 reps
75%
6
Bench Press (Close Grip)
2
10 reps
75%
7
Overhead Press (Dumbbell)
3
10-12 reps
75%
8
Lateral Raise (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
2
Squat (Barbell)
3
8-10 reps
75%
3
Leg Press
3
10-12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
5
Romanian Deadlift (Dumbbell)
3
10 reps
75%
6
Standing Calf Raise
5
AMRAP
7
Rear Delt Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
2
Squat (Barbell)
3
8-10 reps
75%
3
Leg Press
3
10-12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
5
Romanian Deadlift (Dumbbell)
3
10 reps
75%
6
Standing Calf Raise
5
AMRAP
7
Rear Delt Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
2
Squat (Barbell)
3
8-10 reps
75%
3
Leg Press
3
10-12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
5
Romanian Deadlift (Dumbbell)
3
10 reps
75%
6
Standing Calf Raise
5
AMRAP
7
Rear Delt Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
2
Squat (Barbell)
3
8-10 reps
75%
3
Leg Press
3
10-12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
5
Romanian Deadlift (Dumbbell)
3
10 reps
75%
6
Standing Calf Raise
5
AMRAP
7
Rear Delt Fly (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
80%
2
Hammer Curl
2
12-15 reps
3
Incline Curl (Dumbbell)
2
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Tricep Rope Push Down (Cable)
3
10-12 reps
6
Abs Crunch (Weighted)
3
AMRAP
7
Landmine Oblique Twist
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
80%
2
Hammer Curl
2
12-15 reps
3
Incline Curl (Dumbbell)
2
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Tricep Rope Push Down (Cable)
3
10-12 reps
6
Abs Crunch (Weighted)
3
AMRAP
7
Landmine Oblique Twist
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
80%
2
Hammer Curl
2
12-15 reps
3
Incline Curl (Dumbbell)
2
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Tricep Rope Push Down (Cable)
3
10-12 reps
6
Abs Crunch (Weighted)
3
AMRAP
7
Landmine Oblique Twist
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
80%
2
Hammer Curl
2
12-15 reps
3
Incline Curl (Dumbbell)
2
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Tricep Rope Push Down (Cable)
3
10-12 reps
6
Abs Crunch (Weighted)
3
AMRAP
7
Landmine Oblique Twist
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
8-10 reps
75%
3
Leg Extension
3
12-15 reps
4
Rear Delt Fly (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Shadow Boxing
1
20 mins
7
Zercher Squat (Barbell)
3
5-6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
8-10 reps
75%
3
Leg Extension
3
12-15 reps
4
Rear Delt Fly (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Shadow Boxing
1
20 mins
7
Zercher Squat (Barbell)
3
5-6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
8-10 reps
75%
3
Leg Extension
3
12-15 reps
4
Rear Delt Fly (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Shadow Boxing
1
20 mins
7
Zercher Squat (Barbell)
3
5-6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
10 reps
2
Front Squat (Barbell)
3
8-10 reps
75%
3
Leg Extension
3
12-15 reps
4
Rear Delt Fly (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Shadow Boxing
1
20 mins
7
Zercher Squat (Barbell)
3
5-6 reps
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Any Sports
1
60-120 mins
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Any Sports
1
60-120 mins
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Any Sports
1
60-120 mins
75%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
2
Any Sports
1
60-120 mins
75%
Week 1
1 / 4 Weeks
Day 2
1
Run
1 Set
45 mins
2
Power Clean
3 Sets
10-12 Reps
3
Vertical Jump
3 Sets
5-6 Reps
@10
4
Lateral Jump
3 Sets
5-6 Reps
@10
5
Jump Switch Lunge
3 Sets
5 Reps
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
15 Reps
7
Burpee
5 Sets
15-20 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
75%
2
T-Bar Row
3 Sets
10-12 Reps
75%
3
Single Arm Iso Row
3 Sets
12 Reps
@10
4
Standing Pullover (Cable)
2 Sets
AMRAP
5
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
75%
6
Bench Press (Close Grip)
2 Sets
10 Reps
75%
7
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
75%
8
Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Bicep Curl (Cable)
2 Sets
10 Reps
80%
2
Hammer Curl
2 Sets
12-15 Reps
3
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
6
Abs Crunch (Weighted)
3 Sets
AMRAP
7
Landmine Oblique Twist
3 Sets
AMRAP
Day 6
1
Snatch (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
8-10 Reps
75%
3
Leg Extension
3 Sets
12-15 Reps
4
Rear Delt Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6
Shadow Boxing
1 Set
20 mins
7
Zercher Squat (Barbell)
3 Sets
5-6 Reps
75%
Day 7
1
Run
1 Set
45 mins
2
Any Sports
1 Set
60-120 mins
75%
Day 1
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
80%
2
Barbell Row
3 Sets
6-8 Reps
80%
3
Dip (Weighted)
3 Sets
6-8 Reps
75%
4
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
75%
5
Chest Fly (Cable)
2 Sets
AMRAP
6
Sit Up
3 Sets
AMRAP
7
Hanging Leg Raise
3 Sets
AMRAP
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Zercher Squat (Barbell)
3 Sets
1 Reps
2
Squat (Barbell)
3 Sets
8-10 Reps
75%
3
Leg Press
3 Sets
10-12 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
75%
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
75%
6
Standing Calf Raise
5 Sets
AMRAP
7
Rear Delt Fly (Cable)
3 Sets
15 Reps