Hybrid | Workout Programs | Boostcamp App |

Hybrid

by Oliver S.

Program Description

Workout that includes both weights and calisthenics

Program Overview

Level

Novice

Goal

Bodybuilding, Powerbuilding

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Jan 17, 2024 11:15

Last Edited

May 07, 2024 10:54

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Day 2

1

Explosive Pull Ups

3 Sets

6 Reps

2

Pull-Up (Weighted)

3 Sets

4-8 Reps

3

Seated Row (Cable)

3 Sets

8-12 Reps

4

Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

5

Dead Hang

3 Sets

30 secs

Day 3

1

Box Jump

4 Sets

4 Reps

2

Leg Press

5 Sets

5 Reps

3

Pistol Squat

3 Sets

8-12 Reps

4

Romanian Deadlift (Barbell)

1 Set

2 Sets

8-1212 Reps

8-12 Reps

5

Standing Calf Raise

1 Set

12-15 Reps

Day 4

1

Seated Overhead Press (Dumbbell)

5 Sets

5 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

3

Push Up

3 Sets

8-12 Reps

4

Lateral Raise (Cable)

3 Sets

12-15 Reps

5

Rear Delt Fly (Machine)

3 Sets

12-15 Reps

6

Dip (Weighted)

3 Sets

12-15 Reps

Day 5

1

Explosive Pull Ups

3 Sets

6 Reps

2

Pull-Up (Weighted)

4 Sets

4-8 Reps

3

Seated Row (Cable)

3 Sets

8-12 Reps

4

Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

5

Dead Hang

3 Sets

30 secs

Day 6

1

Hang Clean

4 Sets

4 Reps

2

Leg Press

5 Sets

5 Reps

3

Pistol Squat

3 Sets

8-12 Reps

4

Nordic Curl

3 Sets

8-12 Reps

5

Standing Calf Raise

3 Sets

12-15 Reps

Day 1

1

Seated Overhead Press (Dumbbell)

5 Sets

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

3

Bench Press (Dumbbell)

3 Sets

8-12 Reps

4

Lateral Raise (Cable)

3 Sets

12-15 Reps

5

Rear Delt Fly (Machine)

3 Sets

12-15 Reps

6

Dip (Weighted)

3 Sets

12-15 Reps

7

HSPU

5 Sets

5 Reps