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Locked in refined hybrid routine (1) (1)

by Pluto

Program Description

Unlock your potential with the "Locked in Refined Hybrid Routine," a comprehensive 4-week program designed for intermediate lifters. With 24 training sessions per week, this program blends athletics, bodybuilding, and powerlifting to sculpt your physique and enhance your strength. Expect a mix of compound movements like bench presses and overhead presses, alongside targeted accessory work to build muscle and improve performance. Equip yourself with a full gym and get ready to elevate your training to new heights!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 23, 2025 10:20
  • Last Edited
    Dec 23, 2025 10:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
13.9%
Abs
12.3%
Chest
9.5%
Upper Back
7.9%
Middle Delts
6.3%
Biceps
6%
Lats
4.8%
Hamstrings
4.8%
Quadriceps
4%
Rear Delts
3.6%
Other
3.2%
Glutes
3.2%
Forearms
2.4%
Calves
2.4%
Adductors
0.8%
Lower Back
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vacuums
5
1 mins
-
2
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vacuums
5
1 mins
-
2
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vacuums
5
1 mins
-
2
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vacuums
5
1 mins
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Face Pull
4
20 reps
-
5
Leg Curl
2
10 reps
-
6
Squat (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Face Pull
4
20 reps
-
5
Leg Curl
2
10 reps
-
6
Squat (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Face Pull
4
20 reps
-
5
Leg Curl
2
10 reps
-
6
Squat (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Face Pull
4
20 reps
-
5
Leg Curl
2
10 reps
-
6
Squat (Smith Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
15 reps
-
2
Plank
3
1 mins
-
3
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
15 reps
-
2
Plank
3
1 mins
-
3
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
15 reps
-
2
Plank
3
1 mins
-
3
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
15 reps
-
2
Plank
3
1 mins
-
3
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
15 reps
-
6
Romanian Deadlift (Barbell)
2
10 reps
-
7
Leg Extension
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
15 reps
-
6
Romanian Deadlift (Barbell)
2
10 reps
-
7
Leg Extension
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
15 reps
-
6
Romanian Deadlift (Barbell)
2
10 reps
-
7
Leg Extension
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
15 reps
-
6
Romanian Deadlift (Barbell)
2
10 reps
-
7
Leg Extension
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stretching
1
15 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Close Grip)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 4
1
Hanging Leg Raise
4 Sets
15 Reps
-
2
Plank
3 Sets
1 mins
-
3
Walk
1 Set
45 mins
-
Day 2
1
Vacuums
5 Sets
1 mins
-
2
Run
1 Set
-
Day 6
1
Run
1 Set
-
2
Stretching
1 Set
15 mins
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4
Face Pull
4 Sets
20 Reps
-
5
Leg Curl
2 Sets
10 Reps
-
6
Squat (Smith Machine)
2 Sets
10 Reps
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
5 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
7
Leg Extension
1 Set
12 Reps
-