Himanshu's Hybrid program
Training programmed for a overall physique development
Overview
Who it's for
Muscle engagement
| # | 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 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 45 min | — |
| 2 | Power Clean | 3 | 10–12 reps | — |
| 3 | Vertical Jump | 3 | 5–6 reps | @10 |
| 4 | Lateral Jump | 3 | 5–6 reps | @10 |
| 5 | Jump Switch Lunge | 3 | 5 reps | — |
| 6 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 15 reps | — |
| 7 | Burpee | 5 | 15–20 reps | — |
| # | 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 | @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 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 3 | 1 rep | — |
| 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 | — |
| # | 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 | — |
| # | 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 min | — |
| 7 | Zercher Squat (Barbell) | 3 | 5–6 reps | 75% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 45 min | — |
| 2 | Any Sports | 1 | 60–120 min | 75% |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Himanshu's Hybrid program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 120 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.
Himanshu's Hybrid program is structured around 7 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Himanshu's Hybrid program 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
