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Hybrid Athlete Type Of Thing

by George W.
2 athletes joined

Program Description

A little bit of everything and simple to use

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2024 07:49
  • Last Edited
    Jun 18, 2025 08:02

Summary

Unleash your inner hybrid athlete with this dynamic 6-week program designed for serious lifters. Training four days a week, you'll focus on strength and conditioning through a blend of bodyweight, dumbbell, and machine exercises. Each session targets major muscle groups, enhancing your power and endurance while keeping workouts fresh and engaging. Perfect for those with a garage gym setup, this program will push your limits and redefine your fitness journey. Get ready to elevate your performance and achieve your goals!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Single Arm Row (Cable)
3
-
5
Standing Pullover (Cable)
3
-
6
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Knee Raise (Captain's Chair)
3
-
5
Side Crunch (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Seated Dumbbell Curl
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Cable)
3
-
6
Tricep Extension (Machine)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Single Arm Row (Cable)
3 Sets
-
5
Standing Pullover (Cable)
3 Sets
-
6
Cable Forearm Curl
3 Sets
-
Day 3
1
Seated Hamstring Curl
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Knee Raise (Captain's Chair)
3 Sets
-
5
Side Crunch (Cable)
3 Sets
-
Day 4
1
Lateral Raise (Cable)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Seated Dumbbell Curl
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Hammer Curl (Cable)
3 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
7
Rear Delt Fly (Machine)
3 Sets
-