NSuns/Metallicadpa hybrid program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | 65% |
| 2 | 6 reps | 75% | ||
| 3 | 4 reps | 85% | ||
| 1 | 5 reps | 80% | ||
| 1 | 7 reps | 70% | ||
| 2 | Overhead Press (Barbell) | 1 | 6 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps | @6.5 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6.5 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @7 |
| 6 | Hammer Curl | 4 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1 rep | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 65% | ||
| 2 | Sumo Deadlift (Barbell) | 1 | 5 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @6.5 |
| 4 | Leg Press | 3 | 12 reps | @6.5 |
| 5 | Leg Curl | 3 | 12 reps | @6.5 |
| 6 | Seated Calf Raise | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 3 | 12 reps | @7.5 | ||
| 7 | Cable Crunch | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1 rep | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 65% | ||
| 2 | Incline Bench Press (Barbell) | 1 | 6 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 3 | Lateral Raise (Dumbbell) | 3 | 20 reps | @6.5 |
| 4 | Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1 rep | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 65% | ||
| 2 | Front Squat (Barbell) | 1 | 5 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 3 | Lat Pulldown | 3 | 12 reps | @7.5 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @7 |
| 5 | Face Pull | 5 | 15 reps | @7 |
| 6 | Seated Row (Cable) | 3 | 12 reps | @7.5 |
| 7 | Single Arm High Row (Cable) | 3 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1 rep | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5 reps | 65% | ||
| 2 | Bench Press (Close Grip) | 1 | 6 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% | ||
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| 4 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @7 |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps | @7 |
| 6 | Bicep Curl (Dumbbell) | 3 | 12 reps | @6.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, NSuns/Metallicadpa hybrid program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
NSuns/Metallicadpa hybrid program is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
NSuns/Metallicadpa hybrid program 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
