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Swimmer's Hybrid 1.0

by Alberto Valdez

Program Description

Designed for casual swimmers that go to the gym. It's a Lower / Upper / Full Body split that aims to hit most muscles twice a week. Make sure to include stretching.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 18, 2025 02:19
  • Last Edited
    Jul 23, 2025 09:58

Summary

Dive into the Swimmer's Hybrid 1.0, an 8-week program designed to enhance your swimming performance while building strength and endurance. With six training days each week, you'll alternate between swimming sessions and targeted strength workouts, focusing on upper body, full body, and specialized supersets. This program combines bodyweight exercises and gym equipment to ensure a comprehensive approach, pushing your limits while improving your technique. Get ready to transform your fitness and swim like never before!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Triceps
10.8%
Glutes
10.1%
Chest
8.8%
Upper Back
8.8%
Hamstrings
8.8%
Abs
6.1%
Rear Delts
6.1%
Biceps
4.7%
Adductors
4.7%
Lower Back
4.1%
Calves
3.4%
Front Delts
3.4%
Lats
2.7%
Middle Delts
2.7%
Forearms
1.4%
Abductors
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4A
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4B
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
3
6-8 reps
RPE 9
3A
Chest Fly (Machine)
3
8-12 reps
RPE 8
3B
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
4B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
40-70 mins
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
1B
Kettlebell Clean and Press
3
8-12 reps
RPE 8
2A
Pull-Up (Supinated Grip, Weighted)
3
6-8 reps
RPE 8
2B
Dip (Weighted)
3
6-8 reps
RPE 8
3A
TRX Pike
3
6-10 reps
RPE 7
3B
TRX Oblique Crunch
3
6-10 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Swimming
1 Set
40-70 mins
@6-7
Day 2
1
Swimming
1 Set
40-70 mins
@6-7
Day 5
1
Swimming
1 Set
40-70 mins
@6-7
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)
3 Sets
6-8 Reps
@9
3A
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
3B
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
4B
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7
Day 6
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
1B
Kettlebell Clean and Press
3 Sets
8-12 Reps
@8
2A
Pull-Up (Supinated Grip, Weighted)
3 Sets
6-8 Reps
@8
2B
Dip (Weighted)
3 Sets
6-8 Reps
@8
3A
TRX Pike
3 Sets
6-10 Reps
@7
3B
TRX Oblique Crunch
3 Sets
6-10 Reps
@7
4
Face Pull
3 Sets
10-15 Reps
@7
Day 3
1
Squat (Paused)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4B
Standing Calf Raise
3 Sets
8-12 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8