Nelson's 5 x 5 Hybrid program

by Norman A.

2 athletes joined

Program Description

5x5-based program with additional exercises for shoulder size, grip strength and jump explosiveness. The goal is to spend less time in the gym but to be consistent! Start with as low as 50% of your 1RM. Take shorter rest times while it's easy to win some free time. Once it gets harder, you'll need more rest time. (1'30 to 5') Try to do the exercises in a superset to save time ( first two exercises together, then the next two) 5' Abs tabata is a tabata of 3 ab exercises of your choice. You can do that at the end of your workout. The exercises after the 5' abs tabata are optional. Do them to max out results. But skip them if you don't have enough time.

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Sep 23, 2025 11:29
Last Edited
Oct 01, 2025 04:33

Summary

Transform your strength training with Nelson's 5 x 5 Hybrid Program, a comprehensive 12-week regimen designed for serious lifters. Committing to six days a week, you'll engage in a mix of heavy compound lifts and dynamic movements, including the Bench Press, Squat, and Deadlift, to build muscle and power. Each session is structured to maximize your gains while keeping your workouts fresh and challenging. Perfect for those with a garage gym setup, this program will elevate your performance and redefine your limits. Get ready to push your boundaries and achieve remarkable results!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.2%

Triceps

10.3%

Glutes

10.3%

Upper Back

9.4%

Lats

8.5%

Front Delts

8.3%

Chest

7.5%

Middle Delts

7.5%

Hamstrings

5.6%

Other

5.6%

Abs

2.8%

Calves

2.8%

Forearms

2.8%

Adductors

1.9%

Lower Back

1.9%

Biceps

0.9%

Rear Delts

0.6%

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4.8 Stars with 10, 000+ Ratings

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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 1

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 2

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 3

Run

30-90 mins

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Bench Press (Barbell)

5 reps

Squat (Low Bar)

5 reps

Barbell Row

5 reps

Dip (Weighted)

5 reps

5 Min Abs Tabata

Standing Calf Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 5

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Overhead Press (Barbell)

5 reps

Box Jump

5 reps

5 Min Abs Tabata

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Reverse Wrist Curl (Dumbbell)

5 reps

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 6

Run

30-90 mins

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

Squat (Low Bar)

5 Sets

5 Reps

Barbell Row

5 Sets

5 Reps

Dip (Weighted)

5 Sets

5 Reps

5 Min Abs Tabata

1 Set

Standing Calf Raise

3 Sets

@10

Shrug (Barbell)

1 Set

@10

Day 2

Deadlift (Barbell)

5 Sets

5 Reps

Chin-Up (Bodyweight)

5 Sets

10 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Box Jump

5 Sets

5 Reps

5 Min Abs Tabata

1 Set

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

Reverse Wrist Curl (Dumbbell)

3 Sets

5 Reps

Day 3

Run

1 Set

30-90 mins

Day 4

Bench Press (Barbell)

5 Sets

5 Reps

Squat (Low Bar)

5 Sets

5 Reps

Barbell Row

5 Sets

5 Reps

Dip (Weighted)

5 Sets

5 Reps

5 Min Abs Tabata

1 Set

Standing Calf Raise

3 Sets

@10

Shrug (Barbell)

1 Set

@10

Day 5

Deadlift (Barbell)

5 Sets

5 Reps

Chin-Up (Bodyweight)

5 Sets

10 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Box Jump

5 Sets

5 Reps

5 Min Abs Tabata

1 Set

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

Reverse Wrist Curl (Dumbbell)

3 Sets

5 Reps

Day 6

Run

1 Set

30-90 mins