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Hybrid Athlete Maintenance

by Christopher N.
9 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
    Jun 18, 2025 01:01

Summary

The Hybrid Athlete Maintenance program is a comprehensive 12-week journey designed for those looking to maintain peak performance while balancing strength and endurance. Committing just three days a week, you'll engage in a mix of bodyweight and barbell exercises, including the Superman, Snatch, and Deadlift, targeting all major muscle groups. This program is perfect for athletes who want to sustain their fitness levels without overtraining, ensuring you stay strong, agile, and ready for any challenge. Get ready to elevate your training and maintain your edge!
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4.8 Stars with 10, 000+ Ratings
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
-