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BoostcampPNG

Hybrid Athlete Upper Lower Fullbody

by Herdita S.

Program Description

To make your life balance as a lifter dan runner

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 01:12
  • Last Edited
    Nov 13, 2024 09:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Glutes
11.8%
Abs
11.1%
Hamstrings
11%
Upper Back
9.1%
Lats
6.1%
Chest
5.8%
Front Delts
5.2%
Triceps
5.1%
Lower Back
4.1%
Biceps
3.1%
Middle Delts
3%
Calves
2.4%
Adductors
2.3%
Rear Delts
2%
Other
1.6%
Cardio
0.8%
Abductors
0.4%
Forearms
0.1%
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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
Romanian Deadlift (Barbell)
3
8 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Face Pull
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Week 1
1 / 8 Weeks
Day 4
1
Run
1 Set
45-60 mins
@6-7
Day 2
1
VO2 Max Intervals
1 Set
30-45 mins
@8-9
Day 6
1
Run
1 Set
60-90 mins
@7-8
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Seated Row (Machine)
3 Sets
10 Reps
-
6
Dip (Weighted)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
12 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Plank
3 Sets
45-60 secs
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Chin-Up (Weighted)
4 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-