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Hybrid

by Lucia

Program Description

**Hybrid Workout Program** Embark on a transformative 6-week journey with the Hybrid workout program, designed for those seeking a balanced blend of strength training and conditioning. This program features 24 training days, incorporating a variety of exercises targeting all major muscle groups while enhancing your cardiovascular fitness. Each session is meticulously crafted to push your limits, ensuring you build muscle, burn fat, and improve overall performance. Get ready to elevate your fitness game and achieve your goals with confidence!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 03:20
  • Last Edited
    Jul 10, 2025 01:13

Summary

Embark on a transformative 6-week journey with the Hybrid program, designed for those ready to elevate their fitness game. This 4-day-a-week regimen combines strength training with boxing conditioning to sculpt your upper body and core while enhancing your endurance. Each session targets specific muscle groups, utilizing a mix of free weights and bodyweight exercises to maximize gains. Whether you're looking to build muscle or improve your athletic performance, this program will push you to new heights and keep you engaged every step of the way.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
-
2
Tricep Pushdown (Cable)
3
-
3
Decline Crunch (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Push Up
2
1 mins
-
6
Bent Leg Raise
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hip Thrust (Barbell)
3
-
3
Hamstring Curl
3
-
4
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
-
2
Incline Curl (Dumbbell)
3
-
3
Front Raise
3
-
4
Skull Crusher
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Punching Bag
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Back Extension (Weighted)
3
-
4
Hammer Curl
3
-
Week 1
1 / 6 Weeks
Day 1
1
Landmine Press
3 Sets
-
2
Tricep Pushdown (Cable)
3 Sets
-
3
Decline Crunch (Weighted)
3 Sets
-
4
Incline Bench Press (Dumbbell)
3 Sets
-
5
Push Up
2 Sets
1 mins
-
6
Bent Leg Raise
2 Sets
1 mins
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
2
Incline Curl (Dumbbell)
3 Sets
-
3
Front Raise
3 Sets
-
4
Skull Crusher
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Punching Bag
2 Sets
2 mins
-
Day 4
1
Lat Pulldown
3 Sets
-
2
Lat Pulldown (Close Grip)
3 Sets
-
3
Back Extension (Weighted)
3 Sets
-
4
Hammer Curl
3 Sets
-
Day 2
1
Leg Extension
3 Sets
-
2
Hip Thrust (Barbell)
3 Sets
-
3
Hamstring Curl
3 Sets
-
4
Run
1 Set
10 mins
-