Program Description
This program is for building both strength and maintaining muscle while improving cardio and work capacity.
Program Overview
- LevelNovice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 26, 2025 01:17
- Last EditedJun 18, 2025 08:02
Summary
Unleash your strength with the Hybrid Training Upper/Lower program, a comprehensive 12-week journey designed for serious lifters. With six days of targeted workouts each week, you'll alternate between upper and lower body sessions, incorporating a mix of compound lifts and conditioning circuits. Expect to build muscle, enhance endurance, and improve overall fitness with exercises like weighted pull-ups, barbell squats, and high-intensity conditioning circuits. Equip yourself with a full gym and get ready to transform your physique and performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Cardio1 Set
-
Day 2
1
Conditioning Circuit4 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 Press3 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
Cardio1 Set
-
Day 6
1
Cardio (LISS)1 Set
-