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HybridX
by Luis S.
Program Description
Hybrid Strength/Hypertrophy Program Duration per session: 75 minutes Total weekly working sets: 120 Distribution of sets: - Tier 1 (50%): Biceps, Delts, Calves, Glutes - Tier 2 (30%): Back, Quads, Hams, Abs - Tier 3 (20%): Chest, Triceps, Traps Strength Focused Exercises - Low Bar Squat - Sumo Deadlift - Weighted Pull-ups - OHP - Bench Press Cycle Duration: - Microcycle: 1 week - Mesocycle: 4 weeks - Macrocycle: 12 weeks Intensity and Progression: - RPE (Rate of Perceived Exertion): 6-8 for hypertrophy, 8-9 for strength - SFR (Stimulus-to-Fatigue Ratio): Focus on maintaining high SFR for optimal hypertrophy - Double Progression: Increase reps or weight based on performance, with a focus on gradual overload Macrocycle Plan (12 weeks) - Phase 1 (Weeks 1-4): General Conditioning Establish a solid base with a focus on form and moderate progression. - Phase 2 (Weeks 5-8): Hypertrophy Emphasis Increase training volume and slightly reduce rest periods. - Phase 3 (Weeks 9-12): Strength and Power Focus on heavier weights and lower rep ranges with explosive movements.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 17, 2024 01:32
Last Edited
Jun 17, 2024 02:12
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Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
70%
2
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@6
3
Cable Crossover
4 Sets
12 Reps
@6
4
Pec Deck (Machine)
4 Sets
12 Reps
@6
5
Shrug (Trap Bar)
4 Sets
12 Reps
@6
6
Seated Calf Raise
4 Sets
15 Reps
@6
Day 2
1
Squat (Low Bar)
4 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6
3
Leg Extension
4 Sets
12 Reps
@6
4
Hip Thrust (Barbell)
4 Sets
15 Reps
@6
5
Plank
4 Sets
0.5-1 mins
@6
6
Preacher Curl (EZ Bar)
4 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6
3
Skull Crusher
4 Sets
10 Reps
@6
4
Face Pull
4 Sets
12 Reps
@6
5
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
@6
6
Standing Calf Raise
4 Sets
15 Reps
@6
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Pull-Up (Bodyweight)
4 Sets
5-10 Reps
@6
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
5
Bicep Curl (Machine)
4 Sets
10 Reps
@6
6
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
Day 5
1
Sumo Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Single Leg Press
4 Sets
12 Reps
@6
3
Glute Kickback
4 Sets
12 Reps
@6
4
Cable Crunch
4 Sets
12 Reps
@6
5
Leg Curl
4 Sets
15 Reps
@6
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6