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Hybrid running / Hyrox

by Wai H.

Program Description

Unleash your potential with the Hybrid Running/Hyrox program, a dynamic 5-week journey designed for both athletes and bodybuilding enthusiasts. This comprehensive plan combines strength training and cardio, featuring 25 workouts that will challenge your endurance and build muscle. Each session, lasting around 50 minutes, incorporates a mix of running drills and resistance exercises, ensuring you develop a well-rounded fitness foundation. Get ready to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 25, 2025 11:21
  • Last Edited
    Dec 25, 2025 11:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
11.5%
Front Delts
10.1%
Lats
8.8%
Hamstrings
8.8%
Biceps
7%
Quadriceps
7%
Glutes
7%
Chest
6.2%
Middle Delts
5.3%
Rear Delts
5.3%
Abs
2.6%
Other
1.8%
Calves
1.8%
Forearms
1.3%
Adductors
1.3%
Lower Back
1.3%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-50 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 6
6
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 6
6
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 6
6
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 6
6
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 6
6
Pull-Up (Weighted)
3
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
Day 2
1
Run
1 Set
6 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
6-10 Reps
@8
2
Seated Row (Cable)
3 Sets
6-8 Reps
@8
3
Face Pull
3 Sets
12-15 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7
Day 4
1
Run
1 Set
30-50 mins
@6
Day 5
1
Squat (Barbell)
3 Sets
5-6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@6
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Seated Calf Raise
2 Sets
15-20 Reps
@6
6
Pull-Up (Weighted)
3 Sets
10 Reps
@6