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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!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.2%
Upper Back
10.8%
Triceps
10.5%
Chest
10%
Biceps
8.3%
Front Delts
7.8%
Abs
6.7%
Hamstrings
5.5%
Quadriceps
5.5%
Middle Delts
5.5%
Glutes
5%
Forearms
3.9%
Adductors
3.9%
Calves
2.8%
Rear Delts
1%
Lower Back
0.6%
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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
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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
-