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BoostcampPNG

Hybrid Training Upper/Lower

by Gabriel Woodworth
1 athletes joined

Program Description

This program is for building both strength and maintaining muscle while improving cardio and work capacity.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 01:17
  • Last Edited
    Feb 26, 2025 01:20
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bench Press (Barbell)
3
8 reps
RPE 7
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
RPE 8
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bench Press (Barbell)
3
8 reps
RPE 9
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bench Press (Barbell)
3
8 reps
RPE 7
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
RPE 8
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bench Press (Barbell)
3
8 reps
RPE 9
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bench Press (Barbell)
3
8 reps
RPE 7
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
RPE 8
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bench Press (Barbell)
3
8 reps
RPE 9
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bench Press (Barbell)
3
8 reps
RPE 7
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
RPE 8
6
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bench Press (Barbell)
3
8 reps
RPE 9
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
2
8 reps
RPE 7
3
Lunge (Dumbbell)
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
2
8 reps
RPE 8
3
Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
2
8 reps
RPE 9
3
Lunge (Dumbbell)
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Back Extension (Weighted)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
2
8 reps
RPE 7
3
Lunge (Dumbbell)
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
2
8 reps
RPE 8
3
Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
2
8 reps
RPE 9
3
Lunge (Dumbbell)
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Back Extension (Weighted)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
2
8 reps
RPE 7
3
Lunge (Dumbbell)
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
2
8 reps
RPE 8
3
Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
2
8 reps
RPE 9
3
Lunge (Dumbbell)
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Back Extension (Weighted)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Deadlift (Barbell)
2
8 reps
RPE 7
3
Lunge (Dumbbell)
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
2
8 reps
RPE 8
3
Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Barbell)
2
8 reps
RPE 9
3
Lunge (Dumbbell)
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Back Extension (Weighted)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Cable)
3 Sets
10 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Dip (Weighted)
3 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
8 Reps
@7
5
Bench Press (Barbell)
3 Sets
8 Reps
@7
6
Cardio
1 Set
-
Day 2
1
Conditioning Circuit
4 Sets
-
Day 3
1
Cardio (LISS)
1 Set
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Lunge (Dumbbell)
3 Sets
15 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Back Extension (Weighted)
3 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
3 Sets
10 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Cardio
1 Set
-
Day 6
1
Cardio (LISS)
1 Set
-