Hybrid -- Lift HIIT Combo

by Peter H.

1 athletes joined

Program Description

To improve both strength and conditioning. Read the notes on the last superset for the AMRAP set-up (each ten minutes) and target (typically 4 rounds). As you move through the program, the 10 minute Amrap should become easier.

Program Overview

Level
Intermediate, Novice, Beginner
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jul 27, 2025 05:37
Last Edited
Jul 27, 2025 06:52

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Band Pull Apart

20 reps

Bench Press (Barbell)

8 reps

50%

Pec Fly (Dumbbell)

8 reps

70%

Bench Press (Barbell)

5 reps

75%

Bench Press (Barbell)

4 reps

85%

Skull Crusher (Dumbbell)

8 reps

75%

Push Up

15 reps

75%

V-Up

15 reps

75%

Assault Bike

12 reps

75%

Day 1

Band Pull Apart

20 reps

Bench Press (Barbell)

8 reps

50%

Pec Fly (Dumbbell)

8 reps

70%

Bench Press (Barbell)

5 reps

75%

Bench Press (Barbell)

4 reps

85%

Skull Crusher (Dumbbell)

8 reps

75%

Push Up

15 reps

75%

V-Up

15 reps

75%

Assault Bike

12 reps

75%

Day 1

Band Pull Apart

20 reps

Bench Press (Barbell)

8 reps

50%

Pec Fly (Dumbbell)

8 reps

70%

Bench Press (Barbell)

5 reps

75%

Bench Press (Barbell)

4 reps

85%

Skull Crusher (Dumbbell)

8 reps

75%

Push Up

15 reps

75%

V-Up

15 reps

75%

Assault Bike

12 reps

75%

Day 1

Band Pull Apart

20 reps

Bench Press (Barbell)

8 reps

50%

Pec Fly (Dumbbell)

8 reps

70%

Bench Press (Barbell)

5 reps

75%

Bench Press (Barbell)

4 reps

85%

Skull Crusher (Dumbbell)

8 reps

75%

Push Up

15 reps

75%

V-Up

15 reps

75%

Assault Bike

12 reps

75%

Day 2

Side Leg Swings

10 reps

50%

Squat (Barbell)

8 reps

50%

Lunge (Dumbbell)

10 reps

70%

Squat (Barbell)

5 reps

75%

Squat (Barbell)

4 reps

85%

V-Up

20 reps

75%

Box Jump

15 reps

75%

Pull-Up (Bodyweight)

5 reps

75%

Squat (Bodyweight)

20 reps

75%

Day 2

Side Leg Swings

10 reps

50%

Squat (Barbell)

8 reps

50%

Lunge (Dumbbell)

10 reps

70%

Squat (Barbell)

5 reps

75%

Squat (Barbell)

4 reps

85%

V-Up

20 reps

75%

Box Jump

15 reps

75%

Pull-Up (Bodyweight)

5 reps

75%

Squat (Bodyweight)

20 reps

75%

Day 2

Side Leg Swings

10 reps

50%

Squat (Barbell)

8 reps

50%

Lunge (Dumbbell)

10 reps

70%

Squat (Barbell)

5 reps

75%

Squat (Barbell)

4 reps

85%

V-Up

20 reps

75%

Box Jump

15 reps

75%

Pull-Up (Bodyweight)

5 reps

75%

Squat (Bodyweight)

20 reps

75%

Day 2

Side Leg Swings

10 reps

50%

Squat (Barbell)

8 reps

50%

Lunge (Dumbbell)

10 reps

70%

Squat (Barbell)

5 reps

75%

Squat (Barbell)

4 reps

85%

V-Up

20 reps

75%

Box Jump

15 reps

75%

Pull-Up (Bodyweight)

5 reps

75%

Squat (Bodyweight)

20 reps

75%

Day 3

Band Pull Apart

20 reps

50%

Overhead Press (Barbell)

8 reps

50%

Bent Over Row (Dumbbell)

10 reps

70%

Overhead Press (Barbell)

5 reps

75%

Overhead Press (Barbell)

4 reps

85%

Rear Delt Fly (Dumbbell)

5 reps

75%

Clean and Press

5 reps

75%

V-Up

15 reps

75%

Wall Walk

5 reps

75%

Day 3

Band Pull Apart

20 reps

50%

Overhead Press (Barbell)

8 reps

50%

Bent Over Row (Dumbbell)

10 reps

70%

Overhead Press (Barbell)

5 reps

75%

Overhead Press (Barbell)

4 reps

85%

Rear Delt Fly (Dumbbell)

5 reps

75%

Clean and Press

5 reps

75%

V-Up

15 reps

75%

Wall Walk

5 reps

75%

Day 3

Band Pull Apart

20 reps

50%

Overhead Press (Barbell)

8 reps

50%

Bent Over Row (Dumbbell)

10 reps

70%

Overhead Press (Barbell)

5 reps

75%

Overhead Press (Barbell)

4 reps

85%

Rear Delt Fly (Dumbbell)

5 reps

75%

Clean and Press

5 reps

75%

V-Up

15 reps

75%

Wall Walk

5 reps

75%

Day 3

Band Pull Apart

20 reps

50%

Overhead Press (Barbell)

8 reps

50%

Bent Over Row (Dumbbell)

10 reps

70%

Overhead Press (Barbell)

5 reps

75%

Overhead Press (Barbell)

4 reps

85%

Rear Delt Fly (Dumbbell)

5 reps

75%

Clean and Press

5 reps

75%

V-Up

15 reps

75%

Wall Walk

5 reps

75%

Day 4

Good Morning

20 reps

50%

Deadlift (Barbell)

8 reps

50%

Jump Switch Lunge

10 reps

70%

Deadlift (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

85%

Dead Bug

30 reps

75%

Kettlebell Swing

15 reps

75%

Hanging Leg Raise

10 reps

75%

Jump Rope

50 reps

75%

Day 4

Good Morning

20 reps

50%

Deadlift (Barbell)

8 reps

50%

Jump Switch Lunge

10 reps

70%

Deadlift (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

85%

Dead Bug

30 reps

75%

Kettlebell Swing

15 reps

75%

Hanging Leg Raise

10 reps

75%

Jump Rope

50 reps

75%

Day 4

Good Morning

20 reps

50%

Deadlift (Barbell)

8 reps

50%

Jump Switch Lunge

10 reps

70%

Deadlift (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

85%

Dead Bug

30 reps

75%

Kettlebell Swing

15 reps

75%

Hanging Leg Raise

10 reps

75%

Jump Rope

50 reps

75%

Day 4

Good Morning

20 reps

50%

Deadlift (Barbell)

8 reps

50%

Jump Switch Lunge

10 reps

70%

Deadlift (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

85%

Dead Bug

30 reps

75%

Kettlebell Swing

15 reps

75%

Hanging Leg Raise

10 reps

75%

Jump Rope

50 reps

75%

Day 1

Band Pull Apart

3 Sets

20 Reps

Bench Press (Barbell)

3 Sets

8 Reps

50%

Pec Fly (Dumbbell)

4 Sets

8 Reps

70%

Bench Press (Barbell)

4 Sets

5 Reps

75%

Bench Press (Barbell)

3 Sets

4 Reps

85%

Skull Crusher (Dumbbell)

3 Sets

8 Reps

75%

Push Up

4 Sets

15 Reps

75%

V-Up

4 Sets

15 Reps

75%

Assault Bike

4 Sets

12 Reps

75%

Day 2

Side Leg Swings

3 Sets

10 Reps

50%

Squat (Barbell)

3 Sets

8 Reps

50%

Lunge (Dumbbell)

4 Sets

10 Reps

70%

Squat (Barbell)

4 Sets

5 Reps

75%

Squat (Barbell)

3 Sets

4 Reps

85%

V-Up

3 Sets

20 Reps

75%

Box Jump

4 Sets

15 Reps

75%

Pull-Up (Bodyweight)

4 Sets

5 Reps

75%

Squat (Bodyweight)

4 Sets

20 Reps

75%

Day 3

Band Pull Apart

3 Sets

20 Reps

50%

Overhead Press (Barbell)

3 Sets

8 Reps

50%

Bent Over Row (Dumbbell)

4 Sets

10 Reps

70%

Overhead Press (Barbell)

4 Sets

5 Reps

75%

Overhead Press (Barbell)

3 Sets

4 Reps

85%

Rear Delt Fly (Dumbbell)

3 Sets

5 Reps

75%

Clean and Press

4 Sets

5 Reps

75%

V-Up

4 Sets

15 Reps

75%

Wall Walk

4 Sets

5 Reps

75%

Day 4

Good Morning

3 Sets

20 Reps

50%

Deadlift (Barbell)

3 Sets

8 Reps

50%

Jump Switch Lunge

4 Sets

10 Reps

70%

Deadlift (Barbell)

4 Sets

5 Reps

75%

Deadlift (Barbell)

3 Sets

4 Reps

85%

Dead Bug

3 Sets

30 Reps

75%

Kettlebell Swing

4 Sets

15 Reps

75%

Hanging Leg Raise

4 Sets

10 Reps

75%

Jump Rope

4 Sets

50 Reps

75%