Hybrid PHUL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arm Circle | 2 | 15 reps | — |
| 2 | Treadmill | 1 | 5 min | — |
| 3 | Push Up (Knees) | 2 | 10 reps | — |
| 4 | Bench Press (Barbell) | 4 | 8 reps | 75% |
| 5 | Incline Chest Press (Machine) | 3 | 12 reps | 75% |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | 75% |
| Superset | ||||
| 7A | Bench Press (Dumbbell) | 3 | 10 reps | 50% |
| 7B | Seated Dip (Machine) | 3 | 12 reps | 50% |
| 8 | Cable Crunch | 1 | 15 reps | — |
| 9 | Russian Twist | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cat Cow Stretch | 1 | 2 min | — |
| 2 | Treadmill | 1 | 5 min | — |
| 3 | Wide Grip Lat Pulldown | 4 | 10 reps | 75% |
| 4 | One Arm Bent Over Row | 6 | 10 reps | 75% |
| 5 | Seated Row (Cable) | 3 | 12 reps | 75% |
| 6 | Bicep Curl (EZ Bar) | 3 | 10 reps | 75% |
| Superset | ||||
| 7A | Face Pull | 3 | 15 reps | 75% |
| 7B | Incline Curl (Dumbbell) | 3 | 12 reps | 75% |
| 8 | Hanging Knee Raise | 1 | 15 reps | — |
| 9 | Russian Twist | 1 | 30 reps | — |
| 10 | Plank with Shoulder Taps | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Side Leg Swings | 1 | 20 reps | — |
| 2 | Squat (Bodyweight) | 2 | 15 reps | — |
| 3 | Treadmill | 1 | 5 min | — |
| 4 | Squat (Barbell) | 4 | 8 reps | 50% |
| 5 | Leg Press | 3 | 12 reps | 75% |
| 6 | Leg Curl | 3 | 12 reps | 75% |
| 7 | Leg Press (45 Degrees) | 3 | 12 reps | — |
| Superset | ||||
| 8A | Standing Calf Raise | 3 | 15 reps | 75% |
| 8B | Seated Calf Raise | 3 | 15 reps | — |
| 9 | Decline Leg Raises | 1 | 15 reps | — |
| 10 | Cable Crunch | 1 | 15 reps | — |
| 11 | Side Plank with Reach Through | 2 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 2 | 15 reps | — |
| 2 | Elliptical | 1 | 5 min | — |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | 75% |
| 4 | Lateral Raise (Machine) | 3 | 15 reps | 75% |
| 5 | Upright Row (Cable) | 3 | 12 reps | 75% |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | 75% |
| 7 | Preacher Curl (EZ Bar) | 3 | 10 reps | 75% |
| Superset | ||||
| 8A | Hammer Curl (Dumbbell) | 3 | 12 reps | 75% |
| 8B | Front Raise | 3 | 12 reps | 75% |
| 9 | Plank | 1 | 1 min | — |
| 10 | Decline Crunch | 1 | 30 reps | — |
| 11 | Oblique Crunch | 2 | 15 reps | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid PHUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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 PHUL is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid PHUL 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
