Kraven Witcher Hybrid
Unleash your inner athlete with 2 weeks of targeted dumbbell workouts that sculpt muscle and elevate your performance. Get ready to transform!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 2 | Decline Bench Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 3 | Chest Fly (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 4 | Tricep Extension (Dumbbell) | 1 | 12 reps | @8.5 |
| 2 | 12 reps | @9 | ||
| 5 | Bench Press (Close Grip) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 6 | Push Up | 3 | 15 reps | — |
| 7 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 8 | Decline Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 9 | Chest Fly (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 10 | Tricep Extension (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 11 | Bench Press (Close Grip) | 1 | 10 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 12 | Push Up | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 2 | Deadlift (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 3 | Renegade Row | 1 | 10 reps | @9 |
| 2 | 10 reps | @9.5 | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 6 | Farmer's Walk (Weighted) | 1 | 45 reps | @9 |
| 2 | 45 reps | @9.5 | ||
| 7 | Single Arm Row (Dumbbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 8 | Deadlift (Dumbbell) | 1 | 10 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 9 | Renegade Row | 1 | 10 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 10 | Bicep Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 11 | Hammer Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 12 | Farmer's Walk (Weighted) | 1 | 45 reps | @9 |
| 1 | 45 reps | @9.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 4 | 10 reps |
| 2 | Arnold Press | 3 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 4 | Front Raise | 3 | 12 reps |
| 5 | Shrug (Dumbbell) | 3 | 15 reps |
| 6 | Plank to Push Up | 3 | 20 reps |
| 7 | Overhead Press (Dumbbell) | 3 | 10 reps |
| 8 | Arnold Press | 2 | 10 reps |
| 9 | Lateral Raise (Dumbbell) | 2 | 12 reps |
| 10 | Front Raise | 2 | 12 reps |
| 11 | Shrug (Dumbbell) | 2 | 15 reps |
| 12 | Plank to Push Up | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Thruster (Barbell) | 4 | 12 reps |
| 2 | Clean and Press | 4 | 10 reps |
| 3 | Renegade Row | 3 | 10 reps |
| 4 | Kettlebell Swing | 3 | 15 reps |
| 5 | Burpee | 3 | 12 reps |
| 6 | Snatch (Dumbbell) | 5 | 8 reps |
| 7 | Thruster (Barbell) | 3 | 12 reps |
| 8 | Clean and Press | 3 | 10 reps |
| 9 | Renegade Row | 2 | 10 reps |
| 10 | Kettlebell Swing | 2 | 15 reps |
| 11 | Burpee | 2 | 12 reps |
| 12 | Snatch (Dumbbell) | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 10 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 10 reps |
| 3 | Step-Up (Weighted) | 3 | 10 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 5 | Abs Crunch (Weighted) | 4 | 28 reps |
| 6 | Plank | 3 | 15 min |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| 8 | Lying Leg Raise | 3 | 12 reps |
| 9 | Goblet Squat | 3 | 10 reps |
| 10 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 11 | Step-Up (Weighted) | 2 | 10 reps |
| 12 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps |
| 13 | Abs Crunch (Weighted) | 3 | 28 reps |
| 14 | Plank | 2 | 15 min |
| 15 | Hanging Leg Raise | 2 | 15 reps |
| 16 | Lying Leg Raise | 2 | 12 reps |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kraven Witcher Hybrid is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.
This program is built around a dumbbell only. 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.
Kraven Witcher Hybrid 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kraven Witcher Hybrid 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
