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Limz 4 Weeks Hybrid 10k Challenge

by Ken Limz
1 athletes joined

Program Description

10km PR Hybrid Workout

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 30, 2025 02:15
  • Last Edited
    Jun 18, 2025 11:23

Summary

Embark on a transformative journey with the Limz 4 Weeks Hybrid 10k Challenge, designed to elevate your fitness and endurance over five intense weeks. This comprehensive program combines strength training and running, featuring daily workouts that target key muscle groups while enhancing your running capacity. With a mix of exercises like weighted step-ups, bench presses, and bodyweight movements, you'll build strength and stamina to conquer your 10k goals. Commit to seven days a week of focused training and watch your performance soar!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 7
2
Run
1
25-35 mins
RPE 7
3
Leg Curl
3
12-20 reps
RPE 7
4
Leg Extension
3
12-20 reps
RPE 7
5
Bench Press (Paused)
3
3 reps
80%
6
Dip (Weighted)
4
3-5 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
8
Kettlebell Halo
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1-3 reps
RPE 7
2
Chin-Up (Weighted)
5
1-3 reps
RPE 7
3
Lat Pulldown (Single Arm)
4
12-15 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Kettlebell Halo
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 7
2
Run
1
30-40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 6
3
Lateral Raise (Cable)
3
12-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
84%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
83%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
86%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
85%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
88%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
87%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
90%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
90%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 6
2
Kettlebell Halo
4
8-12 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
4
Run
1
35-40 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
5 reps
70%
4
Overhead Press (Barbell)
3
8 reps
70%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
4 reps
74%
4
Overhead Press (Barbell)
3
8 reps
71%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
3 reps
77%
4
Overhead Press (Barbell)
3
8 reps
72%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
73%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Step-Up (Weighted)
4 Sets
8-12 Reps
@6
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@7
3
Bench Press (Barbell)
3 Sets
8 Reps
70%
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7
5
Dip (Weighted)
4 Sets
3-5 Reps
@8
6
Pec Deck (Machine)
3 Sets
12-20 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@8
8
Decline Crunch
3 Sets
8-12 Reps
@6
9
Kettlebell Halo
3 Sets
10-15 Reps
@8
10
Walking Lunge
2 Sets
8-10 Reps
@6
Day 2
1
Chin-Up (Bodyweight)
5 Sets
1-3 Reps
@7
2
Leg Raise (Captain's Chair)
3 Sets
12-16 Reps
@8
3
Decline Crunch
3 Sets
8-12 Reps
@8
4
Kettlebell Halo
3 Sets
8-12 Reps
@8
5
Run
1 Set
20-25 mins
@6
Day 3
1
Step-Up (Weighted)
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Reverse Pec Deck
3 Sets
12-16 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12-16 Reps
@8
7
Decline Crunch
3 Sets
8-12 Reps
@8
8
Kettlebell Halo
3 Sets
8-12 Reps
@7
9
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@8
10
Walking Lunge
3 Sets
8-12 Reps
@8
Day 4
1
Stretching
1 Set
5-10 mins
-
2
Leg Raise (Captain's Chair)
4 Sets
8-12 Reps
@7
3
Kettlebell Halo
4 Sets
8-12 Reps
@6
4
Run
1 Set
35-40 mins
@7
Day 5
1
Stretching
1 Set
5-10 mins
@8
2
Run
1 Set
30-35 mins
@9
3
Front Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
84%
65%
4
Bench Press (Paused)
1 Set
2 Sets
1 Reps
3 Reps
83%
77%
5
Dip (Weighted)
5 Sets
3-5 Reps
@8
6
Pec Deck (Machine)
4 Sets
12-20 Reps
@7
7
Leg Curl
3 Sets
12-20 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
9
Decline Crunch
3 Sets
8-12 Reps
@6
10
Kettlebell Halo
4 Sets
8-12 Reps
@7
Day 6
1
Pull-Up (Weighted)
4 Sets
2-3 Reps
@8
2
Chin-Up (Weighted)
4 Sets
2-4 Reps
@8
3
Sumo Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Overhead Press (Barbell)
3 Sets
8 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
7
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8
8
Reverse Pec Deck
3 Sets
12-16 Reps
@8
9
Decline Crunch
3 Sets
8-12 mins
@8
10
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
11
Kettlebell Halo
3 Sets
8-12 Reps
@7
Day 7
1
Stretching
1 Set
5-10 mins
@6
2
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
3
Kettlebell Halo
3 Sets
8-12 Reps
@7
4
Run
1 Set
50-70 mins
@6