Question 1

Is Hybrid Ironstride 18 free?

Accepted Answer

Yes, Hybrid Ironstride 18 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Hybrid Ironstride 18 is structured around 7 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Hybrid Ironstride 18 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.

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	6–8 reps	@7
2	Romanian Deadlift (Barbell)	2	8–10 reps	@7
3	Walking Lunge (Dumbbell)	2	8–10 reps	@7
Superset
4A	Standing Calf Raise	2	10–12 reps	@8
4B	Copenhagen Plank	2	0.5 min	@7–8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	6–8 reps	@7
2	Lat Pulldown	4	8–10 reps	@7
3	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@7
4	Rear Delt Fly (Cable)	2	10–12 reps	@7
Superset
5A	Skull Crusher (Barbell)	2	10–12 reps	@7
5B	Seated Dumbbell Curl	2	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	5	4–6 reps	@7
2	Split Squat (Barbell)	2	8–10 reps	@7
3	Back Extension	2	10–12 reps	@7
Superset
4A	Hanging Leg Raise	2	10–12 reps	@8
4B	Standing Calf Raise	2	10–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Barbell Row	4	6–8 reps	@7
2	Chest Supported Row (Dumbbell)	2	8–10 reps	@7
3	Hamstring Curl	2	10–12 reps	@7
Superset
4A	Bicep Curl (Cable)	2	10–12 reps	@7
4B	Single Arm Farmer Carry	2	1 min	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	3	6–8 reps	@7
2	Incline Bench Press (Dumbbell)	2	8–10 reps	@7
3	Lateral Raise (Cable)	3	10–12 reps	@7
4	Tricep Pushdown (Cable)	2	10–12 reps	@7
5	Run	4	6 min	@8

Hybrid Ironstride 18

Overview

Who it's for

Muscle engagement

Common questions

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