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BoostcampPNG

Hybrid Athlete Maintenance

by Christopher N.
7 athletes joined

Program Description

Maintain gains and gain more while increasing a running base.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 15, 2024 04:29
  • Last Edited
    Sep 20, 2024 10:02
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins