Hybrid training (Thenics + Heavy Duty) - Joe
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | shoulder press smith machine | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | side lateral raise holds | 1 | AMRAP | @9.5 |
| 1 | AMRAP | @9.5 | ||
| 1 | AMRAP | @9.5 | ||
| 3 | planche leans | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 | ||
| 1 | AMRAP | @10 | ||
| 4 | Dragon Flag | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 | ||
| 5 | Lying Leg Raise | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 | ||
| 1 | AMRAP | @10 | ||
| 6 | Pull-Up (Weighted) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 7 | Lat Pulldown | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | Hack Squat | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 3 | Hip Thrust (Machine) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 4 | Lying Leg Curl | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | Dip (Weighted) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 3 | Chin-Up (Weighted) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 4 | Alternating Hammer Curl | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 5 | Alternating Dumbbell Curl | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 6 | Single Arm Wrist Curls | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 7 | Reverse Wrist Curls (Cable) | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Raise | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 1 | 8–12 reps | @9.5 | ||
| 3 | Shoulder Press (Machine) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 1 | 6–8 reps | @9.5 | ||
| 4 | plank hold | 1 | AMRAP | @10 |
| 5 | Lying Leg Raise | 1 | AMRAP | @10 |
| 1 | AMRAP | @10 | ||
| 1 | AMRAP | @10 | ||
| 6 | Lat Pulldown | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 7 | Dumbbell Row | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 8 | Wide Grip Pull-Up | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @9.5 | ||
| 1 | 8–12 reps | @9.5 | ||
| 2 | lying leg press | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 3 | Deadlift (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 4 | Sissy Squat | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @9.5 | ||
| 5 | Pistol Squat | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @9.5 | ||
| 3 | Chin-Up (Bodyweight) | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Hammer Curl (Dumbbell) | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 5 | Reverse Bicep Curl (EZ Bar) | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 6 | Neck Curl | 1 | 10–15 reps | @9.5 |
| 1 | 10–15 reps | @9.5 | ||
| 1 | 10–15 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid training (Thenics + Heavy Duty) - Joe is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
Hybrid training (Thenics + Heavy Duty) - Joe is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid training (Thenics + Heavy Duty) - Joe 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
