HybridX
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6 reps | 70% |
| 2 | Single Arm Row (Dumbbell) | 4 | 8 reps | @6 |
| 3 | Cable Crossover | 4 | 12 reps | @6 |
| 4 | Pec Deck (Machine) | 4 | 12 reps | @6 |
| 5 | Shrug (Trap Bar) | 4 | 12 reps | @6 |
| 6 | Seated Calf Raise | 4 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 4 | 5 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps | @6 |
| 3 | Leg Extension | 4 | 12 reps | @6 |
| 4 | Hip Thrust (Barbell) | 4 | 15 reps | @6 |
| 5 | Plank | 4 | 0.5–1 min | @6 |
| 6 | Preacher Curl (EZ Bar) | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @6 |
| 3 | Skull Crusher | 4 | 10 reps | @6 |
| 4 | Face Pull | 4 | 12 reps | @6 |
| 5 | Leg Raise (Captain's Chair) | 4 | 10–15 reps | @6 |
| 6 | Standing Calf Raise | 4 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Bent Over Row (Barbell) | 4 | 6 reps | @6 |
| 3 | Pull-Up (Bodyweight) | 4 | 5–10 reps | @6 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12 reps | @6 |
| 5 | Bicep Curl (Machine) | 4 | 10 reps | @6 |
| 6 | Calf Raise (Leg Press) | 4 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 4 | 5 reps | 70% |
| 2 | Single Leg Press | 4 | 12 reps | @6 |
| 3 | Glute Kickback | 4 | 12 reps | @6 |
| 4 | Cable Crunch | 4 | 12 reps | @6 |
| 5 | Leg Curl | 4 | 15 reps | @6 |
| 6 | Incline Curl (Dumbbell) | 4 | 12 reps | @6 |
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, HybridX 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.
HybridX 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HybridX 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
