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Kraven Witcher Hybrid

by Travis Johnston

Program Description

Unleash your inner warrior with the **Kraven Witcher Hybrid** program, a dynamic 2-week workout designed to sculpt and strengthen your entire body. Comprising six intense sessions each week, this intermediate-level program focuses on muscle building and athletic performance using just dumbbells. Expect a blend of classic lifts like the bench press and innovative moves like the renegade row, all crafted to challenge your limits and elevate your fitness. Get ready to transform your physique and boost your strength in just 80 minutes per session! Week 1 Day1-5 Day 6 is cardio Day 7 is rest, heavy eating, recover Week 2 Day 1 & 2 Day 3 rest Day 4 & 5 Day 6 is optional day 1 or 2 Day 7 is rest, heavy eating, recover

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 04, 2025 08:16
  • Last Edited
    Sep 04, 2025 11:04
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Upper Back
9.4%
Quadriceps
8.9%
Triceps
8.9%
Front Delts
8.6%
Chest
8%
Glutes
7.2%
Middle Delts
6.6%
Hamstrings
6.1%
Biceps
4.5%
Lats
4.1%
Lower Back
3.9%
Olympic
2.8%
Forearms
2.2%
Other
1.9%
Calves
1.2%
Adductors
0.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Decline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Extension (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
5
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Push Up
3
15 reps
-
7
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Decline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
9
Chest Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
10
Tricep Extension (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
11
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
12
Push Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
12 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Arnold Press
3
10 reps
-
8
Incline Bench Press (Dumbbell)
2
10 reps
-
9
Lateral Raise (Dumbbell)
2
12 reps
-
10
Overhead Extension (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Renegade Row
1
2
10 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Farmer's Walk (Weighted)
1
2
45 reps
45 reps
RPE 9
RPE 9.5
7
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Renegade Row
1
1
10 reps
10 reps
RPE 9
RPE 9.5
10
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
11
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
12
Farmer's Walk (Weighted)
1
1
45 reps
45 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Goblet Squat
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
9
Step-Up (Weighted)
2
12 reps
-
10
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
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 mins
-
15
Hanging Leg Raise
2
15 reps
-
16
Lying Leg Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Renegade Row
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
4
15 reps
-
6
Single Arm Row (Dumbbell)
3
10 reps
-
7
Renegade Row
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl (Dumbbell)
2
12 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Russian Twist
3
20 reps
-
4
Suitcase Carry
3
45 mins
-
5
Burpee
3
12 reps
-
6
Wood Chop
3
12 reps
-
7
Side Plank with Reach Through
3
10 reps
-
8
Russian Twist
3
20 reps
-
9
Suitcase Carry
3
45 mins
-
10
Burpee
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Tricep Extension (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
6
Push Up
3 Sets
15 Reps
-
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
8
Decline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9.5
9
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
10
Tricep Extension (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
11
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@9
@9.5
12
Push Up
3 Sets
15 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
2
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
3
Renegade Row
1 Set
2 Sets
10 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
6
Farmer's Walk (Weighted)
1 Set
2 Sets
45 Reps
45 Reps
@9
@9.5
7
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
8
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
9
Renegade Row
1 Set
1 Set
10 Reps
10 Reps
@9
@9.5
10
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
11
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
12
Farmer's Walk (Weighted)
1 Set
1 Set
45 Reps
45 Reps
@9
@9.5
Day 4
1
Overhead Press (Dumbbell)
4 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Plank to Push Up
3 Sets
20 Reps
-
7
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
8
Arnold Press
2 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
10
Front Raise
2 Sets
12 Reps
-
11
Shrug (Dumbbell)
2 Sets
15 Reps
-
12
Plank to Push Up
2 Sets
20 Reps
-
Day 5
1
Thruster (Barbell)
4 Sets
12 Reps
-
2
Clean and Press
4 Sets
10 Reps
-
3
Renegade Row
3 Sets
10 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
5
Burpee
3 Sets
12 Reps
-
6
Snatch (Dumbbell)
5 Sets
8 Reps
-
7
Thruster (Barbell)
3 Sets
12 Reps
-
8
Clean and Press
3 Sets
10 Reps
-
9
Renegade Row
2 Sets
10 Reps
-
10
Kettlebell Swing
2 Sets
15 Reps
-
11
Burpee
2 Sets
12 Reps
-
12
Snatch (Dumbbell)
4 Sets
8 Reps
-
Day 3
1
Goblet Squat
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Abs Crunch (Weighted)
4 Sets
28 Reps
-
6
Plank
3 Sets
15 mins
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
8
Lying Leg Raise
3 Sets
12 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
10
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
11
Step-Up (Weighted)
2 Sets
10 Reps
-
12
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
13
Abs Crunch (Weighted)
3 Sets
28 Reps
-
14
Plank
2 Sets
15 mins
-
15
Hanging Leg Raise
2 Sets
15 Reps
-
16
Lying Leg Raise
2 Sets
12 Reps
-