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Hybrid Athlete Upper Lower

by Michaelenzo
5 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
    Jun 18, 2025 12:47

Summary

Unleash your potential with the Hybrid Athlete Upper Lower program, a comprehensive 8-week training plan designed for serious lifters. This 4-day routine focuses on building strength and muscle through strategically paired supersets, ensuring you maximize your effort and time in the gym. Each session targets key muscle groups with a mix of compound and isolation exercises, pushing you to train near failure for optimal results. Get ready to elevate your performance and sculpt your physique!
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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
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
6-10 reps
-
2A
Chest Fly Press (Machine)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Machine)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
-
1B
Plank
3
0.5 mins
-
2A
Leg Curl
3
10-15 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Standing Calf Raise
3
15-20 reps
-
3B
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
-
1B
Overhead Press (Barbell)
1
2
1-3 reps
5-10 reps
-
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Hammer Curl (Cable)
3
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3A
Glute-Ham Raise
3
AMRAP
-
3B
Achilles Spring Jumps
3
1 mins
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Lateral Raise (Cable)
3
15-20 reps
-
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
-