Hybrid Strength and Athletic Base (HSAB)
12 Weeks to Strength, Power, and Performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cossack Squat | 4 | 6 reps | +5 lbs |
| 2 | Romanian Deadlift (Barbell) | 2 | 8 reps | +5 lbs |
| 1 | — | +5 lbs | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | +5 lbs |
| 4 | Kettlebell Swing | 4 | 4 reps | +5 lbs |
| 5 | Glute Bridge Walkout | 3 | 10 reps | +5 lbs |
| 6 | Walking Lunge | 3 | 16 reps | +5 lbs |
| 1 | 16 reps | — | ||
| 7 | Copenhagen Plank | 3 | 30 min | — |
| 8 | Hanging Knee Raise | 3 | 12 reps | — |
| 9 | Bench Press (Barbell) | 4 | 6 reps | +5 lbs |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | +5 lbs |
| 2 | Overhead Press (Dumbbell) | 3 | 8 reps | +5 lbs |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | +5 lbs |
| 4 | Landmine Press | 3 | 8 reps | +5 lbs |
| 5 | Dip (Weighted) | 4 | 6 reps | +5 lbs |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | +5 lbs |
| 7 | Face Pull | 3 | 12–15 reps | +5 lbs |
| 8 | Ab Wheel | 3 | 10–12 reps | — |
| 9 | Side Plank | 3 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Clean and Press | 5 | 6 reps | +5 lbs |
| 2 | Goblet Squat To Press | 3 | 12 reps | +5 lbs |
| 3 | Kettlebell Offset Push-Up | 4 | 6 reps | — |
| 4 | Broad Jump | 4 | 5 reps | — |
| 5 | Sled Push/Farmers Carry | 4 | 30 min | +10 lbs |
| 6 | Chin-Up (Bodyweight) | 3 | 8 min | — |
| 7 | Pallof Press | 3 | 12 reps | — |
| 8 | Hanging Knee Raise | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6 reps | +5 lbs |
| 2 | Barbell Row | 4 | 8 reps | +5 lbs |
| 3 | Seated Row (Cable) | 4 | 10 reps | +5 lbs |
| 4 | Face Pull | 3 | 12–15 reps | +5 lbs |
| 5 | Seated Dumbbell Curl | 3 | 15 reps | +3 lbs |
| 6 | Hammer Curl (Dumbbell) | 3 | 12 reps | +5 lbs |
| 7 | Lying Reverse Fly | 3 | 12 reps | +5 lbs |
| 8 | Cable Wood Chop | 3 | 12 reps | — |
| 9 | Dead Bug | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Clean | 4 | 4 reps | +5 lbs |
| 2 | Front Squat (Barbell) | 3 | 8 reps | +5 lbs |
| 3 | Push Press (Barbell) | 3 | 6 reps | +5 lbs |
| 4 | Romanian Deadlift (Trap Bar) | 4 | 5 reps | +5 lbs |
| 5 | Step-Up (Weighted) | 3 | 10 reps | +5 lbs |
| 6 | Pull-Up (Neutral Grip, Bodyweight) | 4 | 8 reps | — |
| 7 | Snatch (Kettlebell) | 3 | 8 reps | — |
| 8 | Farmer's Walk (Weighted) | 4 | 30 min | +10 lbs |
| 9 | Hollow Hold | 3 | 30 min | — |
| 10 | Plank with Shoulder Taps | 3 | 20 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Strength and Athletic Base (HSAB) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Strength and Athletic Base (HSAB) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Strength and Athletic Base (HSAB) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
