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Harry 5 day hybrid split

by Harry D.

Program Description

Build impressive physique and noticeable strength at once.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 07, 2025 01:18
  • Last Edited
    May 20, 2025 01:02
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Bench Press (Smith Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Wide Grip Lat Pulldown
3
-
7
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Extension
3
-
3
Squat (Barbell)
3
-
4
Calf Raise (Machine)
3
-
5
Lunge (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Chest Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Seated Row (Cable)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
3
-
5
Preacher Curl (EZ Bar)
3
-
6
Hammer Curl (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Standing Calf Raise
3
-
5
Leg Press
3
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
-
2
Incline Bench Press (Smith Machine)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Bench Press (Smith Machine)
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Wide Grip Lat Pulldown
3 Sets
-
7
Bent Over Row (Barbell)
3 Sets
-
Day 3
1
Bench Press (Smith Machine)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Lateral Raise (Machine)
3 Sets
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
-
7
Chest Fly (Machine)
3 Sets
-
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Seated Wide-Grip Row (Cable)
3 Sets
-
4
Single Arm Rear Delt Cable Fly
3 Sets
-
5
Preacher Curl (EZ Bar)
3 Sets
-
6
Hammer Curl (Cable)
3 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Leg Press
3 Sets
-
Day 2
1
Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Calf Raise (Machine)
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-