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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 20, 2025 03:58
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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
-