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Hybrid FullBody

by Ammaar K.

Program Description

Strength and Size

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 05, 2026 09:42
  • Last Edited
    Jan 06, 2026 02:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
11.3%
Lats
8.9%
Biceps
8.9%
Hamstrings
8.9%
Front Delts
8.2%
Quadriceps
7.4%
Glutes
7.4%
Neck
5.9%
Middle Delts
5.3%
Chest
4.5%
Forearms
3.7%
Abs
2.2%
Rear Delts
1.6%
Adductors
1.5%
Abductors
1.5%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
-
2
High Bar Squat (Barbell)
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6A
Neck Curl
2
1
20-30 reps
20-38 reps
-
-
6B
Neck Extension
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
-
2
High Bar Squat (Barbell)
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6A
Neck Curl
2
1
20-30 reps
20-38 reps
-
-
6B
Neck Extension
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
-
2
High Bar Squat (Barbell)
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6A
Neck Curl
2
1
20-30 reps
20-38 reps
-
-
6B
Neck Extension
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
-
2
High Bar Squat (Barbell)
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6A
Neck Curl
2
1
20-30 reps
20-38 reps
-
-
6B
Neck Extension
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Bodyweight)
2
10-20 reps
-
3
Lat Pulldown
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Bodyweight)
2
10-20 reps
-
3
Lat Pulldown
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Bodyweight)
2
10-20 reps
-
3
Lat Pulldown
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Bodyweight)
2
10-20 reps
-
3
Lat Pulldown
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Neck Curl
1
30+ reps
-
6B
Neck Extension
1
38+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Neck Curl
1
30+ reps
-
6B
Neck Extension
1
38+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Neck Curl
1
30+ reps
-
6B
Neck Extension
1
38+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Neck Curl
1
30+ reps
-
6B
Neck Extension
1
38+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
8-15 reps
-
3
Behind-the-Neck Press (Barbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-2 reps
-
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
8-15 reps
-
3
Behind-the-Neck Press (Barbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-2 reps
-
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
8-15 reps
-
3
Behind-the-Neck Press (Barbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-2 reps
-
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Chin-Up (Bodyweight)
2
8-15 reps
-
3
Behind-the-Neck Press (Barbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-2 reps
-
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
10-20 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Chin-Up (Bodyweight)
2 Sets
8-15 Reps
-
3
Behind-the-Neck Press (Barbell)
2 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-2 Reps
-
-
6A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Wrist Curls
2 Sets
10-20 Reps
-
Day 1
1
Lying Leg Curl
2 Sets
8-12 Reps
-
2
High Bar Squat (Barbell)
2 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
4
Bent Over Row (Barbell)
2 Sets
6-10 Reps
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6A
Neck Curl
2 Sets
1 Set
20-30 Reps
20-38 Reps
-
-
6B
Neck Extension
3 Sets
20-30 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Dip (Bodyweight)
2 Sets
10-20 Reps
-
3
Lat Pulldown
2 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 3
1
Squat (Paused)
2 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Military Press (Barbell)
2 Sets
6-10 Reps
-
6A
Neck Curl
1 Set
30+ Reps
-
6B
Neck Extension
1 Set
38+ Reps
-