6-Day Power Hybrid
Conquer Your Week, Sculpt Your Strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 8–10 reps | @8–9 |
| 2 | Bench Press (Barbell) | 3 | 6–8 reps | @8–9 |
| Superset | ||||
| 3A | Seated Row (Cable) | 3 | 12 reps | @8–9 |
| 3B | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8–9 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 15 reps | @9–10 |
| 4B | Face Pull | 3 | 15 reps | @8–9 |
| 4C | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8–9 |
| Superset | ||||
| 2A | Hip Thrust (Barbell) | 3 | 12 reps | @8–9 |
| 2B | Leg Curl | 3 | 15 reps | @9–10 |
| Superset | ||||
| 3A | Step-Up (Weighted) | 3 | 10 reps | @8–9 |
| 3B | Seated Calf Raise | 3 | 15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8–9 |
| Superset | ||||
| 2A | Chest Fly (Cable) | 3 | 15 reps | @9–10 |
| 2B | Tricep Rope Push Down (Cable) | 3 | 12 reps | @9 |
| Superset | ||||
| 3A | Shoulder Press (Machine) | 3 | 12 reps | @8–9 |
| 3B | Overhead Tricep Extension (Cable) | 3 | 12 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps | @8–9 |
| Superset | ||||
| 2A | Dumbbell Row | 3 | 10 reps | @8–9 |
| 2B | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @9–10 |
| Superset | ||||
| 3A | Bicep Curl (Barbell) | 3 | 10 reps | @8–9 |
| 3B | Hammer Curl | 3 | 12 reps | @9 |
| Superset | ||||
| 4A | Wrist Curls | 2 | 20 reps | @9–10 |
| 4B | Reverse Wrist Curl (Barbell) | 2 | 2 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Close Grip) | 3 | 10 reps | @8–9 |
| 1B | Bicep Curl (Dumbbell) | 3 | 12 reps | @8–9 |
| 1C | Tricep Rope Push Down (Cable) | 3 | 15 reps | @9–10 |
| Superset | ||||
| 2A | Preacher Curl (EZ Bar) | 3 | 12 reps | @9–10 |
| 2B | Overhead Extension (Dumbbell) | 3 | 12 reps | @9–10 |
| 2C | Hammer Curl | 3 | 12 reps | @9–10 |
| Superset | ||||
| 3A | Decline Sit Up (Bodyweight) | 3 | 15 reps | @9–10 |
| 3B | Hanging Leg Raise | 3 | 20 reps | @9–10 |
| 3C | Russian Twist (Dumbbell) | 3 | 20 reps | @9–10 |
| 4 | Farmer's Walk (Weighted) | 2 | 0.5–1 min | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @8–9 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @8–9 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8–9 |
| 3B | Standing Calf Raise | 3 | 15 reps | @9–10 |
| Superset | ||||
| 4A | Leg Raise (Captain's Chair) | 3 | 15 reps | @9–10 |
| 4B | Plank | 3 | 1 min | @9–10 |
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, 6-Day Power 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 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 70 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.
6-Day Power Hybrid is structured around 6 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.
6-Day Power 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
