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BoostcampPNG
Hybrid Athlete Upper Lower
by Michaelenzo
2 athletes joined
Program Description
Do you want to build an aesthetic upper body and an athletic lower body? Then this program is for you. Program Goals: • Upper body: build muscle with a focus on shoulders, arms, and lats • Lower body: improve power, explosiveness, and overall athleticism Program Structure: • Monday: Upper 1 • Tuesday: Lower 1 • Thursday: Upper 2 • Friday: Lower 2 Others: • Yoga 1x per week • Cardio 1x per week
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 17, 2024 01:54
Last Edited
Jul 09, 2024 01:55
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Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Chest Supported Row (Machine)
3 Sets
6-10 Reps
2A
Chest Fly Press (Machine)
3 Sets
8-12 Reps
2B
Lat Pulldown
3 Sets
8-12 Reps
3A
Lateral Raise (Machine)
3 Sets
10-15 Reps
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Reps
1B
Plank
3 Sets
0.5 mins
2A
Leg Curl
3 Sets
10-15 Reps
2B
Leg Extension
3 Sets
10-15 Reps
3A
Standing Calf Raise
3 Sets
15-20 Reps
3B
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
1B
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
5-10 Reps
2A
Seated Row (Cable)
3 Sets
8-12 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Hammer Curl (Cable)
3 Sets
10-15 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 4
1
Front Squat (Barbell)
1 Set
1 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
3A
Glute-Ham Raise
3 Sets
AMRAP
3B
Achilles Spring Jumps
3 Sets
1 mins
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Lateral Raise (Cable)
3 Sets
15-20 Reps