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
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 17, 2024 01:54
- Last EditedJul 20, 2025 12:17
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Lats
10.4%
Middle Delts
9.8%
Biceps
9.2%
Front Delts
8.7%
Triceps
8.1%
Hamstrings
7.9%
Quadriceps
7.5%
Chest
5.8%
Calves
5.8%
Glutes
4.8%
Rear Delts
4%
Abs
3.7%
Forearms
1.2%
Lower Back
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 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
Plank3 Sets
0.5 mins
-
2A
Leg Curl3 Sets
10-15 Reps
-
2B
Leg Extension3 Sets
10-15 Reps
-
3A
Standing Calf Raise3 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 Raise3 Sets
AMRAP
-
3B
Achilles Spring Jumps3 Sets
1 mins
-
4A
Seated Calf Raise3 Sets
15-20 Reps
-
4B
Lateral Raise (Cable)3 Sets
15-20 Reps
-