IntermediateFree

717 Hybrid Training (2.0)

Matthew K.· Nov 2025

10athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Intermediate

Goal

Athletics

Equipment

Full Gym

Session length

90 min

LEG PRESS AND BAND PULL APARTS - 100 reps unbroken for the leg press using super lightweight. 100 reps with bands in all directions warming up the upper body. SQUAT AND BENCH - I'd suggest starting with a Training max of 70 to 80% of your 1 rep max. Remember "this is a marathon not a sprint." Only day I'd suggest exceeding the rep range for the squat and bench press would be the last set of day 3 and that's only if you're feeling good. Other than that, stick with the prescribed reps for those exercises. Also, In the early weeks of the program work on good technique. Control the weight on the eccentric portion (weight moving down) and drive hard the concentric portion (weight moving up). DEADLIFT AND OVER HEAD PRESS - I'd suggest starting around 85% of your 1rm for deadlifts and 75% for the ohp. Focus on good technique and proper bracing for these.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on athletics

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

14.5%

Glutes

12.1%

Hamstrings

10.2%

Triceps

8.6%

Abs

7.6%

Front Delts

7.5%

Upper Back

6.4%

Chest

4.8%

Lats

4.8%

Biceps

4.8%

Other

3.8%

Forearms

3.3%

Middle Delts

3.2%

Lower Back

2.9%

Adductors

2.4%

Rear Delts

2.2%

Abductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Band Pull Apart	1	100 reps	@6
1B	Leg Press	1	100 reps	@6
Superset
2A	Front Squat (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2B	Box Jump	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
3A	Incline Bench Press (Dumbbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
3B	Standing Med Ball Chest Pass	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
4A	Romanian Deadlift (Dumbbell)	1	8 reps	@7
		1	8 reps	@8
		1	8 reps	@9
4B	Barbell Row	1	8 reps	@7
		1	8 reps	@8
		1	8 reps	@9
Superset
5A	Leg Extension	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5B	Tricep Pushdown (Cable)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5C	Lying Leg Curl	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5D	Hammer Curl (Cable)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
6	Farmer's Walk (Weighted)	1	1 min	@7
		1	1 min	@8
		1	1 min	@9
		1	1 min	@10
Superset
7A	Hand Over Hand Sled Pull	1	AMRAP	@7
		1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
7B	Hollow Hold	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Band Pull Apart	1	100 reps	@6
1B	Leg Press	1	100 reps	@6
Superset
2A	Safety Bar Squat	1	3 reps	70%
		1	3 reps	80%
		1	3 reps	90%
2B	Box Jump	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
3A	Bench Press (Barbell)	1	3 reps	70%
		1	3 reps	80%
		1	3 reps	90%
3B	Med Ball Slam	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
4A	Chest Supported Row (Machine)	1	8 reps	@7
		1	8 reps	@8
		1	9 reps	@9
4B	Hip Thrust (Machine)	1	8 reps	@7
		1	8 reps	@8
		1	8 reps	@9
Superset
5A	Hip Adductor (Machine)	1	12 reps	@8
		1	15 reps	@9
		1	12 reps	@10
5B	French Press	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5C	Reverse Hyperextension	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5D	Bicep Curl (Dumbbell)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
Superset
6A	Prowler Push	1	1 rep	@7
		1	1 rep	@8
		1	1 rep	@9
		1	1 rep	@10
6B	Pigeon Stretch	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
7	Echo Bike	1	10 min	@10
		1	10 min	@10
		1	10 min	@10
		1	10 min	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Band Pull Apart	1	100 reps	@6
1B	Leg Press	1	100 reps	@6
Superset
2A	Squat (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	1 rep	95%
2B	Box Jump	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
3A	Bench Press (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	1 rep	95%
3B	Lying Chest Pass Med Ball Throw	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
4A	Bent Over Row (Kettlebell)	1	8 reps	@7
		1	8 reps	@8
		1	8 reps	@9
4B	Single Arm Dumbbell Bench Press	1	8 reps	@7
		1	8 reps	@8
		1	8 reps	@9
Superset
5A	Reverse Pec Deck	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5B	Chest Fly (Machine)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5C	Lying Tricep Extension (Barbell)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5D	Bicep Curl (EZ Bar)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
6	Suitcase Carry	1	1 min	@7
		1	1 min	@8
		1	1 min	@9
		1	1 min	@10
Superset
7A	Battle Ropes	1	AMRAP	@10
		1	AMRAP	@10
		1	AMRAP	@10
		1	AMRAP	@10
7B	Childs Pose	1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10
		1	0.5 min	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Band Pull Apart	1	100 reps	@6
1B	Leg Press	1	100 reps	@6
Superset
2A	Deadlift (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	1 rep	95%
2B	Broad Jump	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
3A	Overhead Press (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	1 rep	95%
3B	Standing Med Ball Push Press Throw	1	3 reps	—
		1	3 reps	—
		1	3 reps	—
Superset
4A	Chin-Up (Bodyweight)	1	AMRAP	@5
		1	AMRAP	@5
		1	AMRAP	@5
4B	Walking Lunge	1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
Superset
5A	Leg Press	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
5B	Underhand Lat Pulldown	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
5C	Reverse Hypers	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
5D	Shoulder Press (Machine)	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
6	Bear Hug Farmers Walk	1	1 min	@8
		1	1 min	@8
		1	1 min	@8
		1	1 min	@8
7	Hanging Knee Raise	1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
8	Echo Bike	1	10 min	@10
		1	10 min	@10
		1	10 min	@10
		1	10 min	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 717 Hybrid Training (2.0) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

717 Hybrid Training (2.0) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

717 Hybrid Training (2.0) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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