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hybrid

by Jose F.
1 athletes joined

Program Description

friendly training

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 10:29
  • Last Edited
    Jun 18, 2025 10:44

Summary

Unlock your potential with the Hybrid program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a mix of barbell and bodyweight exercises, including squats, push-ups, and pull-ups, strategically structured to maximize strength and endurance. Each session is crafted to challenge your muscles while promoting recovery, ensuring you make consistent progress. Get ready to transform your workout routine and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
13.1%
Triceps
11.4%
Hamstrings
11.1%
Quadriceps
10.3%
Glutes
9.8%
Upper Back
9.6%
Front Delts
9%
Chest
7.4%
Biceps
4.4%
Abs
3.7%
Middle Delts
3.7%
Lower Back
2.8%
Adductors
2%
Rear Delts
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2A
Split Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Romanian Deadlift
3
8 reps
-
4A
Push Up
4
20 reps
-
5A
Pull-Up (Bodyweight)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2A
Split Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Romanian Deadlift
3
8 reps
-
4A
Push Up
4
20 reps
-
5A
Pull-Up (Bodyweight)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2A
Split Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Romanian Deadlift
3
8 reps
-
4A
Push Up
4
20 reps
-
5A
Pull-Up (Bodyweight)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2A
Split Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Romanian Deadlift
3
8 reps
-
4A
Push Up
4
20 reps
-
5A
Pull-Up (Bodyweight)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Pull-Up (Bodyweight)
4
8 reps
-
2A
Single Arm Row (Dumbbell)
4
8 reps
-
2B
Overhead Press (Barbell)
4
8 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Straight Arm Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Pull-Up (Bodyweight)
4
8 reps
-
2A
Single Arm Row (Dumbbell)
4
8 reps
-
2B
Overhead Press (Barbell)
4
8 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Straight Arm Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Pull-Up (Bodyweight)
4
8 reps
-
2A
Single Arm Row (Dumbbell)
4
8 reps
-
2B
Overhead Press (Barbell)
4
8 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Straight Arm Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
20 reps
-
1B
Pull-Up (Bodyweight)
4
8 reps
-
2A
Single Arm Row (Dumbbell)
4
8 reps
-
2B
Overhead Press (Barbell)
4
8 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Straight Arm Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
-
1B
Jump Squat
1
-
2A
Hamstring Curl
3
5 reps
-
3
Kettlebell Swing
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
-
1B
Jump Squat
1
-
2A
Hamstring Curl
3
5 reps
-
3
Kettlebell Swing
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
-
1B
Jump Squat
1
-
2A
Hamstring Curl
3
5 reps
-
3
Kettlebell Swing
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
1
-
1B
Jump Squat
1
-
2A
Hamstring Curl
3
5 reps
-
3
Kettlebell Swing
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7
2A
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3A
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
4A
Push Up
4 Sets
20 Reps
-
5A
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
Day 2
1A
Push Up
4 Sets
20 Reps
-
1B
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2A
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
2B
Overhead Press (Barbell)
4 Sets
8 Reps
-
3A
Dips Between Chairs
3 Sets
10 Reps
-
3B
Straight Arm Pulldown
3 Sets
10 Reps
-
Day 3
1A
Goblet Squat
1 Set
-
1B
Jump Squat
1 Set
-
2A
Hamstring Curl
3 Sets
5 Reps
-
3
Kettlebell Swing
3 Sets
12 Reps
-