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BoostcampPNG

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 18, 2025 04:21
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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
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