Arnav's Hyrox Powerbuilding Hybrid Program
Unleash your strength and endurance in just one week—transform your body with Arnav's powerbuilding hybrid approach!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 6 reps | @7 |
| 1B | Bent Over Row (Barbell) | 4 | 8 reps | @7 |
| 1C | Walking Lunge (Dumbbell) | 4 | 20 reps | @7 |
| Superset | ||||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 8 reps | @7 |
| 2B | Lat Pulldown | 3 | 12 reps | @7 |
| 2C | Plank (Weighted) | 3 | 60 reps | @7 |
| 3 | Farmer's Walk (Weighted) | 4 | 60 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Squat (Barbell) | 4 | 8 reps | @7 |
| 1B | Incline Bench Press (Dumbbell) | 4 | 10 reps | @7 |
| 1C | Single Arm Row (Dumbbell) | 4 | 12 reps | @7 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 2B | Step-Up (Weighted) | 1 | 20 reps | @7 |
| 2C | 500m Row | 3 | 3 min | @7 |
| 3 | Hanging Leg Raise | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 4 | 8 reps | @7 |
| 1B | Thruster (Barbell) | 4 | 15 reps | @7 |
| 1C | Stair Climber | 4 | 2 min | @7 |
| Superset | ||||
| 2A | Leg Press (45 Degrees) | 3 | 15 reps | @7 |
| 2B | Seated Row (Cable) | 3 | 12 reps | @7 |
| 2C | Med Ball Slam | 3 | 25 reps | @7 |
| 3 | Russian Twist (Dumbbell) | 3 | 30 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 5 | 5 reps | @7 |
| 1B | Lat Pulldown (Neutral Grip) | 5 | 10 reps | @7 |
| 1C | Standing Calf Raise | 5 | 20 reps | @7 |
| Superset | ||||
| 2A | Leg Press (45 Degrees) | 4 | 15 reps | @7 |
| 2B | Walking Lunge (Dumbbell) | 4 | 30 reps | @7 |
| 2C | Face Pull | 4 | 15 reps | @7 |
| 3 | Goblet Squat | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Deadlift (Barbell) | 5 | 5 reps | @7 |
| 1B | Bench Press (Barbell) | 5 | 8 reps | @7 |
| 1C | Back Extension | 5 | 15 reps | @7 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 4 | 8 reps | @7 |
| 2B | Bent Over Row (Barbell) | 4 | 10 reps | @7 |
| 2C | Lying Leg Curl | 4 | 15 reps | @7 |
| 3 | Farmer's Walk (Weighted) | 1 | 60 min | @7 |
Common questions
Yes, Arnav's Hyrox Powerbuilding Hybrid Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Arnav's Hyrox Powerbuilding Hybrid Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arnav's Hyrox Powerbuilding Hybrid Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
