logo
BoostcampPNG

Hybrid Powerlifting

by Bernat R.
8 athletes joined

Program Description

Increase your strength while improving your endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 16, 2025 10:42
  • Last Edited
    Sep 11, 2025 12:53

Summary

Unleash your strength with the Hybrid Powerlifting program, a comprehensive 4-week plan designed for serious lifters. With daily workouts that blend barbell and bodyweight exercises, you’ll tackle key lifts like the Squat, Deadlift, and Bench Press, while also incorporating cardio and accessory movements to enhance your overall performance. This program is structured for 7 days a week, ensuring you build power and endurance efficiently. Equip your garage gym and get ready to elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
11.6%
Chest
10.6%
Front Delts
9.3%
Glutes
9%
Lats
7.9%
Upper Back
7.7%
Middle Delts
6.4%
Hamstrings
6.4%
Abs
3.9%
Biceps
3.5%
Adductors
2.6%
Lower Back
2.6%
Other
2.4%
Calves
1.6%
Cardio
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
18 reps
60%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
18 reps
62.5%
2
Pull-Up (Weighted)
3
AMRAP
20%
3
Overhead Press (Barbell)
3
15 reps
52.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
18 reps
65%
2
Pull-Up (Weighted)
3
AMRAP
40%
3
Overhead Press (Barbell)
3
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
18 reps
67.5%
2
Pull-Up (Weighted)
3
AMRAP
40%
3
Overhead Press (Barbell)
2
15 reps
57.5%
4
Overhead Press (Barbell)
1
AMRAP
57.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Deadlift (Barbell)
5
7 reps
72.5%
3
Run
1
60 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
5
7 reps
75%
3
Run
1
60 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Deadlift (Barbell)
5
7 reps
77.5%
3
Run
1
60 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
5
7 reps
80%
3
Run
1
60 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
72.5%
2
Bent Over Row (Barbell)
4
10 reps
72.5%
3
Bent Over Row (Barbell)
1
AMRAP
72.5%
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Cycling Intervals
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
75%
2
Bent Over Row (Barbell)
4
10 reps
75%
3
Bent Over Row (Barbell)
1
AMRAP
75%
4
Dip (Bodyweight)
2
11 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Cycling Intervals
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
77.5%
2
Bent Over Row (Barbell)
4
10 reps
77.5%
3
Bent Over Row (Barbell)
1
AMRAP
77.5%
4
Dip (Bodyweight)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Cycling Intervals
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
80%
2
Bent Over Row (Barbell)
3
10 reps
80%
3
Bent Over Row (Barbell)
1
AMRAP
80%
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Cycling Intervals
1
60 mins
RPE 7
6
Dip (Bodyweight)
2
13 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
72.5%
2
Single Leg Calf Raise (Weighted)
1
10 reps
50%
3
Deadlift (Barbell)
3
5 reps
72.5%
4
Single Leg Calf Raise (Weighted)
1
10 reps
50%
5
Run
1
60 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
75%
2
Single Leg Calf Raise (Weighted)
1
10 reps
50%
3
Deadlift (Barbell)
3
5 reps
75%
4
Single Leg Calf Raise (Weighted)
1
10 reps
50%
5
Run
1
60 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
77.5%
2
Single Leg Calf Raise (Weighted)
1
10 reps
50%
3
Deadlift (Barbell)
3
5 reps
77.5%
4
Single Leg Calf Raise (Weighted)
1
10 reps
50%
5
Run
1
60 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
80%
2
Single Leg Calf Raise (Weighted)
1
10 reps
50%
3
Deadlift (Barbell)
3
5 reps
80%
4
Single Leg Calf Raise (Weighted)
1
10 reps
50%
5
Run
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Pull-Up (Weighted)
3
AMRAP
20%
3
Overhead Press (Barbell)
4
10 reps
60%
4
Overhead Press (Barbell)
1
AMRAP
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Pull-Up (Weighted)
3
AMRAP
40%
3
Overhead Press (Barbell)
4
10 reps
62.5%
4
Overhead Press (Barbell)
1
AMRAP
62.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
3
AMRAP
60%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Overhead Press (Barbell)
1
AMRAP
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
87.5%
2
Bench Press (Barbell)
1
AMRAP
87.5%
3
Pull-Up (Weighted)
3
AMRAP
80%
4
Overhead Press (Barbell)
4
10 reps
67.5%
5
Overhead Press (Barbell)
1
AMRAP
67.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
120 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
18 Reps
60%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
50%
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
72.5%
2
Deadlift (Barbell)
5 Sets
7 Reps
72.5%
3
Run
1 Set
60 mins
@5
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
72.5%
2
Bent Over Row (Barbell)
4 Sets
10 Reps
72.5%
3
Bent Over Row (Barbell)
1 Set
AMRAP
72.5%
4
Dip (Bodyweight)
2 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
6
Cycling Intervals
1 Set
60 mins
@7
Day 4
1
Squat (Barbell)
5 Sets
7 Reps
72.5%
2
Single Leg Calf Raise (Weighted)
1 Set
10 Reps
50%
3
Deadlift (Barbell)
3 Sets
5 Reps
72.5%
4
Single Leg Calf Raise (Weighted)
1 Set
10 Reps
50%
5
Run
1 Set
60 mins
@5
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
AMRAP
20%
3
Overhead Press (Barbell)
4 Sets
10 Reps
60%
4
Overhead Press (Barbell)
1 Set
AMRAP
60%
Day 6
1
Run
1 Set
120 mins
@7
Day 7
1
Cycling
1 Set
120 mins
@5