Hybrid Workout | Workout Programs | Boostcamp App |

Hybrid Workout

by Barry R.

11 athletes joined

5.0

(1 rating)

Program Description

Improve body comp and cardiovascular health.

Program Overview

Level

Novice

Goal

Athletics, Bodybuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

70 minutes

Created

Mar 22, 2024 04:15

Last Edited

Jul 08, 2024 11:24

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Day 1

1

Hip Adductor (Machine)

2 Sets

12-15 Reps

@9

2

Hack Squat

2 Sets

1 Set

9 Reps

6 Reps

@9

@9

3

Romanian Deadlift (Dumbbell)

3 Sets

8-10 Reps

@9

4

Bulgarian Split Squat (Dumbbell)

2 Sets

8-10 Reps

@9

5

Seated Hamstring Curl

2 Sets

8-10 Reps

@9

6A

Leg Extension

3 Sets

12 Reps

@9

6B

Sissy Squat

3 Sets

12 Reps

@9

7A

Flutter Kick

1 Set

50 Reps

7B

Hanging Leg Raise

1 Set

15 Reps

7C

Plank

1 Set

2 mins

Day 2

1

Chest Fly (Machine)

3 Sets

12-15 Reps

@9

2

Incline Bench Press (Dumbbell)

3 Sets

6-9 Reps

@9

3

Chest Press (Machine)

3 Sets

10-12 Reps

@10

4A

Chest Fly (Cable)

2 Sets

12-15 Reps

@10

4B

Push Up

2 Sets

AMRAP

@10

5

Seated Lateral Raise

2 Sets

1 Set

12 Reps

6 Reps

@9

@9

6A

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

@9

6B

Dip (Bodyweight)

3 Sets

12-15 Reps

@9

Day 3

1

Pull-Up (Weighted)

3 Sets

AMRAP

@10

2

Seated Row (Cable)

2 Sets

12-15 Reps

@9

3

Single Arm High Row (Cable)

3 Sets

6-9 Reps

@10

4

Lat Pulldown

2 Sets

8-10 Reps

@10

5

Preacher Curl (Machine)

3 Sets

12-15 Reps

@9

6

Rear Delt Fly (Cable)

3 Sets

12-15 Reps

@9

7A

Flutter Kick

1 Set

50 Reps

@9

7B

Hanging Leg Raise

1 Set

15 Reps

@9

7C

Plank

1 Set

2 mins

@9

Day 4

1

Dip (Weighted)

3 Sets

AMRAP

@10

2

Shoulder Press (Machine)

2 Sets

12-15 Reps

@9

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-9 Reps

@10

4

Lateral Raise (Machine)

3 Sets

10 Reps

@10

5A

Hammer Curl

2 Sets

12-15 Reps

@9

5B

Incline Curl (Dumbbell)

2 Sets

12-15 Reps

@9

6

Katana Extension

3 Sets

12-15 Reps

@9

Day 5

1A

Pull-Up (Bodyweight)

2 Sets

AMRAP

@10

1B

Push Up

2 Sets

AMRAP

@10

2

Seated Row (Machine)

2 Sets

12-15 Reps

@9

3

Yates Row

3 Sets

10-12 Reps

@10

4

Slight Incline Bench (Dumbbell)

3 Sets

6-9 Reps

@10

5

Chest Fly (Machine)

3 Sets

10 Reps

@10

6

Rear Delt Fly (Machine)

3 Sets

12-15 Reps

@9

7A

Flutter Kick

1 Set

50 Reps

@9

7B

Hanging Leg Raise

1 Set

15 Reps

@9

7C

Plank

1 Set

2 mins

@9