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Limz Hybrid 5 Weeks Program

by Ken Limz

Program Description

Hybrid Program

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 16, 2024 05:55
  • Last Edited
    Jun 18, 2025 08:21

Summary

The Limz Hybrid 5 Weeks Program is a comprehensive, full-gym training regimen designed to elevate your strength and endurance over the course of five intense weeks. With a commitment of just seven days a week, this program blends bodyweight exercises, machine work, and barbell lifts to target all major muscle groups, ensuring a balanced approach to fitness. Expect to engage in challenging workouts like pull-ups, front squats, and cardio runs, all tailored to push your limits and maximize results. Get ready to transform your physique and achieve your fitness goals with this dynamic and versatile program!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Bench Press (Paused)
3
7 reps
80%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
90%
80%
2
Bench Press (Paused)
3
5 reps
85%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
3 reps
95%
85%
2
Bench Press (Paused)
3
4 reps
87%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
2
Bench Press (Paused)
3
3 reps
92%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Paused)
1
3 reps
95%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
70%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
83%
73%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
2-3 Reps
@7
2
Lat Pulldown (Single Arm)
4 Sets
10-15 Reps
@7
3
Hyperextension
4 Sets
12-20 Reps
@7
4
Run
1 Set
25-35 mins
@6
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
Day 2
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
85%
70%
2
Bench Press (Paused)
3 Sets
7 Reps
80%
3
Chest Fly (Machine)
4 Sets
12-20 Reps
@8
4
Dip (Bodyweight)
4 Sets
5-7 Reps
@7
5
Single-Leg Leg Curl
3 Sets
15-20 Reps
@7
6
Leg Extension
3 Sets
15-20 Reps
@7
7
Walking Lunge
4 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
@9
9
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
2
Russian Twist
4 Sets
AMRAP
-
3
Abs Crunch (Machine)
4 Sets
AMRAP
-
4
Run
1 Set
30-40 mins
@7
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 4
1
Run
1 Set
30-40 mins
@9
2
Overhead Press (Barbell)
4 Sets
7 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
4
Reverse Pec Deck
4 Sets
12-18 Reps
@8
5
Abs Crunch (Machine)
4 Sets
AMRAP
-
6
Russian Twist
4 Sets
AMRAP
-
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
80%
70%
2
Pull-Up (Bodyweight)
4 Sets
2-3 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
4
Hammer Curl
4 Sets
12 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
Day 6
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Pec Deck (Machine)
4 Sets
12-16 Reps
@8
3
Seated Dip (Machine)
4 Sets
12-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
Day 7
1
Run
1 Set
45-60 mins
-