HybridFit
Power building workout followed by CrossFit style workout. True test of your grit and mental fortitude. If your balls haven't dropped yet, this will help.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Squat | 1 | 1 rep | @8.5 |
| 2 | Back Squat | 1 | 6 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 3 | Zercher Squat (Barbell) | 1 | 5 reps | @8.5 |
| 1 | 5 reps | @8.5 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 5 reps | @8.5 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Walking Lunge Barbell | 1 | 24 reps | @8 |
| 1 | 24 reps | @8 | ||
| 6 | Leg Extension | 1 | 50 reps | @8 |
| 1 | 60 reps | @8 | ||
| 1 | 70 reps | @8 | ||
| 1 | 80 reps | @8 | ||
| 1 | 90 reps | @8 | ||
| 1 | 100 reps | @8 | ||
| 7 | 10x10 Air Squats, Box Jumps, Lunges | 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @9.5 |
| 1 | 1 rep | @9.5 | ||
| 1 | 1 rep | @9.5 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 5 reps | @8.5 | ||
| 1 | 5 reps | @8.5 | ||
| 2 | Push Press (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Flat Dumbbell Fly | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Weighted Dips | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 6 | Hammer Incline Chest Press | 1 | 8 reps | @9 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @6 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 8 | Tricep Pushdown (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 9 | 10x10 HR Pushups, Burpees, Sit-Ups | 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @10 |
| 1 | 2 reps | @9 | ||
| 1 | 2 reps | @8 | ||
| 1 | 2 reps | @7 | ||
| 1 | 6 reps | @6 | ||
| 2 | Block Pull | 1 | 3 reps | @8 |
| 1 | 3 reps | @8 | ||
| 1 | 3 reps | @8 | ||
| 3 | Barbell Row | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Lat Pulldown | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5 | Seated Row (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Read Delt Machine | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 7 | Back Extension (Weighted) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 8 | 10 X 3 Min Row | 1 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 2 | Standing Overhead Press | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @7 | ||
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 3B | Front Raise | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 4 | Seated Dumbbell Lateral Raise | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 5 | Cable Crossover (Low - High) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 6 | Bicep Curl (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 8 | 10x10 KB Snatch, KB Push Up, KB Swing Squat | 1 | 1 rep | @10 |
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, HybridFit 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 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.
HybridFit 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HybridFit 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
