Hybrid 4-day lift and run

by

1 athletes joined

Program Description

Hybrid program for busy schedule.

Program Overview

Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jul 07, 2025 12:27
Last Edited
Jul 07, 2025 06:20

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

Day 1

1

Bench Press (Barbell)

2

1

RPE 8

RPE 9

2

Tricep Extension (Cable)

2

1

RPE 8

RPE 9

3

Bicep Curl (Dumbbell)

1

1

1

RPE 7

RPE 8

RPE 9

4

Sit Up

3

RPE 8

5

Lateral Raise (Dumbbell)

2

1

RPE 8

RPE 9

Day 1

1

Bench Press (Barbell)

2

1

RPE 8

RPE 9

2

Tricep Extension (Cable)

2

1

RPE 8

RPE 9

3

Bicep Curl (Dumbbell)

1

1

1

RPE 7

RPE 8

RPE 9

4

Sit Up

3

RPE 8

5

Lateral Raise (Dumbbell)

2

1

RPE 8

RPE 9

Day 1

1

Bench Press (Barbell)

2

1

RPE 8

RPE 9

2

Tricep Extension (Cable)

2

1

RPE 8

RPE 9

3

Bicep Curl (Dumbbell)

1

1

1

RPE 7

RPE 8

RPE 9

4

Sit Up

3

RPE 8

5

Lateral Raise (Dumbbell)

2

1

RPE 8

RPE 9

Day 1

1

Bench Press (Barbell)

2

1

RPE 8

RPE 9

2

Tricep Extension (Cable)

2

1

RPE 8

RPE 9

3

Bicep Curl (Dumbbell)

1

1

1

RPE 7

RPE 8

RPE 9

4

Sit Up

3

RPE 8

5

Lateral Raise (Dumbbell)

2

1

RPE 8

RPE 9

Day 2

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 2

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 2

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 2

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 3

1

Bench Press (Barbell)

1

2

RPE 6

RPE 7

2

Barbell Row

1

1

1

RPE 7

RPE 8

RPE 9

3

Deadlift (Barbell)

1

2

RPE 7

RPE 8

4

Lat Pulldown

1

1

1

RPE 7

RPE 8

RPE 9

5

Leg Extension

1

2

RPE 7

RPE 8

Day 3

1

Bench Press (Barbell)

1

2

RPE 6

RPE 7

2

Barbell Row

1

1

1

RPE 7

RPE 8

RPE 9

3

Deadlift (Barbell)

1

2

RPE 7

RPE 8

4

Lat Pulldown

1

1

1

RPE 7

RPE 8

RPE 9

5

Leg Extension

1

2

RPE 7

RPE 8

Day 3

1

Bench Press (Barbell)

1

2

RPE 6

RPE 7

2

Barbell Row

1

1

1

RPE 7

RPE 8

RPE 9

3

Deadlift (Barbell)

1

2

RPE 7

RPE 8

4

Lat Pulldown

1

1

1

RPE 7

RPE 8

RPE 9

5

Leg Extension

1

2

RPE 7

RPE 8

Day 3

1

Bench Press (Barbell)

1

2

RPE 6

RPE 7

2

Barbell Row

1

1

1

RPE 7

RPE 8

RPE 9

3

Deadlift (Barbell)

1

2

RPE 7

RPE 8

4

Lat Pulldown

1

1

1

RPE 7

RPE 8

RPE 9

5

Leg Extension

1

2

RPE 7

RPE 8

Day 4

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 4

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 4

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 4

1

Run

1

16 mins

RPE 8

2

Stretching

1

10 mins

-

Day 2

1

Run

1 Set

16 mins

@8

2

Stretching

1 Set

10 mins

-

Day 3

1

Bench Press (Barbell)

1 Set

2 Sets

@6

@7

2

Barbell Row

1 Set

1 Set

1 Set

@7

@8

@9

3

Deadlift (Barbell)

1 Set

2 Sets

@7

@8

4

Lat Pulldown

1 Set

1 Set

1 Set

@7

@8

@9

5

Leg Extension

1 Set

2 Sets

@7

@8

Day 4

1

Run

1 Set

16 mins

@8

2

Stretching

1 Set

10 mins

-

Day 1

1

Bench Press (Barbell)

2 Sets

1 Set

@8

@9

2

Tricep Extension (Cable)

2 Sets

1 Set

@8

@9

3

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

@7

@8

@9

4

Sit Up

3 Sets

@8

5

Lateral Raise (Dumbbell)

2 Sets

1 Set

@8

@9