Hybrid -- Lift HIIT Combo
Lifting with a short HIIT at the end of each workout. Wreck each muscle group and go to bed tired.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Pull Apart | 3 | 20 reps | — |
| 1B | Bench Press (Barbell) | 3 | 8 reps | 50% |
| Superset | ||||
| 2A | Pec Fly (Dumbbell) | 4 | 8 reps | 70% |
| 2B | Bench Press (Barbell) | 4 | 5 reps | 75% |
| Superset | ||||
| 3A | Bench Press (Barbell) | 3 | 4 reps | 85% |
| 3B | Skull Crusher (Dumbbell) | 3 | 8 reps | 75% |
| Superset | ||||
| 4A | Push Up | 4 | 15 reps | 75% |
| 4B | V-Up | 4 | 15 reps | 75% |
| 4C | Assault Bike | 4 | 12 reps | 75% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Side Leg Swings | 3 | 10 reps | 50% |
| 1B | Squat (Barbell) | 3 | 8 reps | 50% |
| Superset | ||||
| 2A | Lunge (Dumbbell) | 4 | 10 reps | 70% |
| 2B | Squat (Barbell) | 4 | 5 reps | 75% |
| Superset | ||||
| 3A | Squat (Barbell) | 3 | 4 reps | 85% |
| 3B | V-Up | 3 | 20 reps | 75% |
| Superset | ||||
| 4A | Box Jump | 4 | 15 reps | 75% |
| 4B | Pull-Up (Bodyweight) | 4 | 5 reps | 75% |
| 4C | Squat (Bodyweight) | 4 | 20 reps | 75% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Pull Apart | 3 | 20 reps | 50% |
| 1B | Overhead Press (Barbell) | 3 | 8 reps | 50% |
| Superset | ||||
| 2A | Bent Over Row (Dumbbell) | 4 | 10 reps | 70% |
| 2B | Overhead Press (Barbell) | 4 | 5 reps | 75% |
| Superset | ||||
| 3A | Overhead Press (Barbell) | 3 | 4 reps | 85% |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 5 reps | 75% |
| Superset | ||||
| 4A | Clean and Press | 4 | 5 reps | 75% |
| 4B | V-Up | 4 | 15 reps | 75% |
| 4C | Wall Walk | 4 | 5 reps | 75% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning | 3 | 20 reps | 50% |
| 1B | Deadlift (Barbell) | 3 | 8 reps | 50% |
| Superset | ||||
| 2A | Jump Switch Lunge | 4 | 10 reps | 70% |
| 2B | Deadlift (Barbell) | 4 | 5 reps | 75% |
| Superset | ||||
| 3A | Deadlift (Barbell) | 3 | 4 reps | 85% |
| 3B | Dead Bug | 3 | 30 reps | 75% |
| Superset | ||||
| 4A | Kettlebell Swing | 4 | 15 reps | 75% |
| 4B | Hanging Leg Raise | 4 | 10 reps | 75% |
| 4C | Jump Rope | 4 | 50 reps | 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, Hybrid -- Lift HIIT Combo 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 garage 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 40 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 -- Lift HIIT Combo is structured around 4 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.
Hybrid -- Lift HIIT Combo 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
