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Hypertrophy Hybrid

by Bray
4 athletes joined

Program Description

The purpose of this program is to maximize muscle growth during a bulking phase by combining the structure of Push/Pull/Legs (PPL) with the balance and frequency of Upper/Lower training. It’s designed to train each major muscle group twice per week with an evidence-based volume of 14–15 sets, which has been shown to optimize hypertrophy in intermediate to advanced lifters. By distributing training across five focused sessions, the program ensures high-quality work without excessive fatigue or time in the gym. This hybrid structure supports progressive overload, full recovery, and well-rounded development, making it ideal for building size, improving muscle balance, and enhancing overall physique during a calorie surplus. This program uses double progression — aim to increase reps each week, then increase weight once you hit the top of the rep range. • Don’t stress about RPE — it’s just a general effort guide (keep sets challenging but with good form). • Main lifts (like bench and squat): work in the 6–10 rep range. Start at the low end and add 1–2 reps per week. Once you hit 10 reps for all sets, increase weight by ~5 lbs and repeat. • Accessory lifts: use an 8–12 rep range. Add 1–2 reps each week until you hit 12, then increase weight by ~5 lbs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 28, 2025 07:38
  • Last Edited
    Jun 25, 2025 11:19

Summary

Unlock your muscle-building potential with the Hypertrophy Hybrid program! This comprehensive 4-week plan features 5 days of targeted workouts designed to maximize muscle growth through a mix of compound and isolation exercises. Each session focuses on different muscle groups, ensuring balanced development while keeping your body challenged. With a full gym setup, you’ll engage in effective movements like the Incline Bench Press and Pull-Ups, all tailored to push your limits and elevate your strength. Get ready to transform your physique and achieve the results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7
3
Pec Deck (Machine)
3
6-12 reps
RPE 7
4
Lateral Raise (Cable)
4
8-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
6-12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7
3
Pec Deck (Machine)
3
6-12 reps
RPE 7
4
Lateral Raise (Cable)
4
8-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
6-12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7
3
Pec Deck (Machine)
3
6-12 reps
RPE 7
4
Lateral Raise (Cable)
4
8-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
6-12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7
3
Pec Deck (Machine)
3
6-12 reps
RPE 7
4
Lateral Raise (Cable)
4
8-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
6-12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Lat Pulldown
3
8-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 7
4
Rear Delt Fly (Cable)
4
8-15 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 7
6
Bayesian Curl
3
8-15 reps
RPE 7
7
Hammer Curl
3
8-15 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Lat Pulldown
3
8-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 7
4
Rear Delt Fly (Cable)
4
8-15 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 7
6
Bayesian Curl
3
8-15 reps
RPE 7
7
Hammer Curl
3
8-15 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Lat Pulldown
3
8-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 7
4
Rear Delt Fly (Cable)
4
8-15 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 7
6
Bayesian Curl
3
8-15 reps
RPE 7
7
Hammer Curl
3
8-15 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Lat Pulldown
3
8-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-15 reps
RPE 7
4
Rear Delt Fly (Cable)
4
8-15 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 7
6
Bayesian Curl
3
8-15 reps
RPE 7
7
Hammer Curl
3
8-15 reps
RPE 7
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7
3
Belt Squat
3
8-15 reps
RPE 7
4
Hamstring Curl
4
8-15 reps
RPE 7
5
Leg Extension
3
8-15 reps
RPE 7
6
Standing Calf Raise
6
8-15 reps
RPE 7
7
Abs Crunch (Weighted)
4
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7
3
Belt Squat
3
8-15 reps
RPE 7
4
Hamstring Curl
4
8-15 reps
RPE 7
5
Leg Extension
3
8-15 reps
RPE 7
6
Standing Calf Raise
6
8-15 reps
RPE 7
7
Abs Crunch (Weighted)
4
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7
3
Belt Squat
3
8-15 reps
RPE 7
4
Hamstring Curl
4
8-15 reps
RPE 7
5
Leg Extension
3
8-15 reps
RPE 7
6
Standing Calf Raise
6
8-15 reps
RPE 7
7
Abs Crunch (Weighted)
4
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 7
3
Belt Squat
3
8-15 reps
RPE 7
4
Hamstring Curl
4
8-15 reps
RPE 7
5
Leg Extension
3
8-15 reps
RPE 7
6
Standing Calf Raise
6
8-15 reps
RPE 7
7
Abs Crunch (Weighted)
4
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-12 reps
RPE 7
4
Wide Grip Lat Pulldown
2
8-15 reps
RPE 7
5
High Row
2
8-15 reps
RPE 7
6
Pec Deck (Machine)
1
6-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-15 reps
RPE 7
8
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 7
9
Hammer Curl
2
6-12 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
1
8-15 reps
8-1 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-12 reps
RPE 7
4
Wide Grip Lat Pulldown
2
8-15 reps
RPE 7
5
High Row
2
8-15 reps
RPE 7
6
Pec Deck (Machine)
1
6-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-15 reps
RPE 7
8
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 7
9
Hammer Curl
2
6-12 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
1
8-15 reps
8-1 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-12 reps
RPE 7
4
Wide Grip Lat Pulldown
2
8-15 reps
RPE 7
5
High Row
2
8-15 reps
RPE 7
6
Pec Deck (Machine)
1
6-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-15 reps
RPE 7
8
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 7
9
Hammer Curl
2
6-12 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
1
8-15 reps
8-1 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-12 reps
RPE 7
4
Wide Grip Lat Pulldown
2
8-15 reps
RPE 7
5
High Row
2
8-15 reps
RPE 7
6
Pec Deck (Machine)
1
6-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-15 reps
RPE 7
8
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 7
9
Hammer Curl
2
6-12 reps
RPE 7
10
V-Handle Tricep Pushdown (Cable)
3
1
8-15 reps
8-1 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 7
2
Leg Extension
2
8-15 reps
RPE 7
3
Seated Hamstring Curl
1
3
8-15 reps
8-15 reps
RPE 7
RPE 7
4
Good Morning
4
6-12 reps
RPE 7
5
Standing Calf Raise
6
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 7
2
Leg Extension
2
8-15 reps
RPE 7
3
Seated Hamstring Curl
1
3
8-15 reps
8-15 reps
RPE 7
RPE 7
4
Good Morning
4
6-12 reps
RPE 7
5
Standing Calf Raise
6
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 7
2
Leg Extension
2
8-15 reps
RPE 7
3
Seated Hamstring Curl
1
3
8-15 reps
8-15 reps
RPE 7
RPE 7
4
Good Morning
4
6-12 reps
RPE 7
5
Standing Calf Raise
6
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 7
2
Leg Extension
2
8-15 reps
RPE 7
3
Seated Hamstring Curl
1
3
8-15 reps
8-15 reps
RPE 7
RPE 7
4
Good Morning
4
6-12 reps
RPE 7
5
Standing Calf Raise
6
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
8-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@7
4
Rear Delt Fly (Cable)
4 Sets
8-15 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
8-15 Reps
@7
6
Bayesian Curl
3 Sets
8-15 Reps
@7
7
Hammer Curl
3 Sets
8-15 Reps
@7
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@7
3
Pec Deck (Machine)
3 Sets
6-12 Reps
@7
4
Lateral Raise (Cable)
4 Sets
8-15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
6-12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@7
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
6-12 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
@7
3
Belt Squat
3 Sets
8-15 Reps
@7
4
Hamstring Curl
4 Sets
8-15 Reps
@7
5
Leg Extension
3 Sets
8-15 Reps
@7
6
Standing Calf Raise
6 Sets
8-15 Reps
@7
7
Abs Crunch (Weighted)
4 Sets
8-15 Reps
@7
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6-12 Reps
@7
4
Wide Grip Lat Pulldown
2 Sets
8-15 Reps
@7
5
High Row
2 Sets
8-15 Reps
@7
6
Pec Deck (Machine)
1 Set
6-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
8-15 Reps
@7
8
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@7
9
Hammer Curl
2 Sets
6-12 Reps
@7
10
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
8-15 Reps
8-1 Reps
@7
@7
Day 5
1
Leg Press
3 Sets
6-12 Reps
@7
2
Leg Extension
2 Sets
8-15 Reps
@7
3
Seated Hamstring Curl
1 Set
3 Sets
8-15 Reps
8-15 Reps
@7
@7
4
Good Morning
4 Sets
6-12 Reps
@7
5
Standing Calf Raise
6 Sets
8-12 Reps
@7