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BoostcampPNG

Hybrid strength training

by Davy 36

Program Description

Strenght and hypertrophy, novice to medium

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 20, 2025 08:12
  • Last Edited
    Jun 25, 2025 04:40

Summary

Unleash your strength with this 6-week hybrid training program designed for those ready to elevate their fitness game. Comprising three sessions per week, you'll engage in a balanced mix of bodyweight and dumbbell exercises targeting all major muscle groups, including chest, back, legs, and core. Each workout is structured to maximize efficiency, with clear guidance on sets and rest periods to ensure you stay on track. Perfect for anyone looking to build functional strength and improve overall fitness in the comfort of their garage gym. Get ready to transform your body and boost your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-10 reps
-
2
Overhead Press (Dumbbell)
3
5-10 reps
-
3
One Arm Bent Over Row
3
5-10 reps
-
4
Dips Between Chairs
3
5-10 reps
-
5
Dead Hang
2
0.1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-10 reps
-
2
Overhead Press (Dumbbell)
3
5-10 reps
-
3
One Arm Bent Over Row
3
5-10 reps
-
4
Dips Between Chairs
3
5-10 reps
-
5
Dead Hang
2
0.1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
One Arm Bent Over Row
3
10-12 reps
-
4
Dips Between Chairs
3
10-12 reps
-
5
Dead Hang
2
0.5 mins
-
6
Pull-Up (Bodyweight)
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
One Arm Bent Over Row
3
10-12 reps
-
4
Dips Between Chairs
3
10-12 reps
-
5
Dead Hang
2
0.5 mins
-
6
Pull-Up (Bodyweight)
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
10-12 reps
-
4
One Arm Bent Over Row
3
10-12 reps
-
5
Dips Between Chairs
3
12-15 reps
-
6
Pull-Up (Bodyweight)
2
5 reps
-
7
Chin-Up (Bodyweight)
2
1-2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 reps
-
2
Push Up
1
20 reps
-
3
Pull-Up (Bodyweight)
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Goblet Squat
3
5-10 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
5-10 reps
-
4
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Goblet Squat
3
5-10 reps
RPE 6
3
Glute Bridge (Bodyweight)
3
5-10 reps
-
4
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-20 reps
-
2
Goblet Squat
3
10-15 reps
RPE 6
3
Split Squat (Bodyweight)
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
10 reps
-
5
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-20 reps
-
2
Goblet Squat
3
10-15 reps
RPE 6
3
Split Squat (Bodyweight)
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
10 reps
-
5
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20-30 reps
-
2
Goblet Squat
3
15 reps
RPE 6
3
Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5
Sit Up
3
20 reps
-
6
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
-
2
Push Up
2
5-10 reps
-
3
Dead Hang
2
0.1 mins
-
4
Split Squat (Bodyweight)
2
5-10 reps
-
5
Overhead Press (Dumbbell)
2
5-10 reps
-
6
One Arm Bent Over Row
2
5-10 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
-
2
Push Up
2
5-10 reps
-
3
Dead Hang
2
0.1 mins
-
4
Split Squat (Bodyweight)
2
5-10 reps
-
5
Overhead Press (Dumbbell)
2
5-10 reps
-
6
One Arm Bent Over Row
2
5-10 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-20 reps
-
2
Push Up
2
10-15 reps
-
3
Pull-Up (Bodyweight)
2
3 reps
-
4
Split Squat (Bodyweight)
2
10 reps
-
5
Overhead Press (Dumbbell)
2
10-12 reps
-
6
One Arm Bent Over Row
2
10-12 reps
-
7
Sit Up
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-20 reps
-
2
Push Up
2
10-15 reps
-
3
Pull-Up (Bodyweight)
2
3 reps
-
4
Split Squat (Bodyweight)
2
10 reps
-
5
Overhead Press (Dumbbell)
2
10-12 reps
-
6
One Arm Bent Over Row
2
10-12 reps
-
7
Sit Up
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-20 reps
-
2
Push Up
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
2 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10-12 reps
-
6
One Arm Bent Over Row
3
10-12 reps
-
7
Sit Up
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
5-10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
5-10 Reps
-
3
One Arm Bent Over Row
3 Sets
5-10 Reps
-
4
Dips Between Chairs
3 Sets
5-10 Reps
-
5
Dead Hang
2 Sets
0.1 mins
-
Day 2
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
5-10 Reps
@6
3
Glute Bridge (Bodyweight)
3 Sets
5-10 Reps
-
4
Sit Up
3 Sets
10 Reps
-
Day 3
1
Squat (Bodyweight)
2 Sets
10 Reps
-
2
Push Up
2 Sets
5-10 Reps
-
3
Dead Hang
2 Sets
0.1 mins
-
4
Split Squat (Bodyweight)
2 Sets
5-10 Reps
-
5
Overhead Press (Dumbbell)
2 Sets
5-10 Reps
-
6
One Arm Bent Over Row
2 Sets
5-10 Reps
-
7
Sit Up
2 Sets
10 Reps
-