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Hybrid Powerlifting

by Bernat R.
3 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
    May 01, 2025 02:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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