HYBRID - FULL BODY - WEEK 1
EXERCISE
Romanian Deadlift
Overhead Press
Pull-Up
Push-Up
Sissy Squat
Band Rear Delt Fly
Incline Bicep Curl
SETS
3
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
15 - 20
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
DB Pullover
Lunge
Larsen Bench Press
DB Row
DB Chest Fly
Calf Raise
BW Tricep Extension
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 12
12 - 15 L/R
8 - 12
10 - 12
12 - 15
10 - 12
10 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
3-4
2-3
2
3-4
3-4
2
2
2
EXERCISE
Squat
Dip
Chin-Up
Nordic Curl
BW Row
DB Lateral Raise
Calf Raise
Ring Bicep Curl
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
12 - 15
10 - 12
12 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
Pendlay Row
Incline Bench Press
Neutral Pull-Up
Push-Up
Back Extension
Lu Lateral Raise
DB Skull Crusher
DB Rear Delt Fly
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 12
8 - 10
8 - 12
10 - 20
12 - 15
12 - 15
15 - 20
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
Calf Raise
3
10 - 12
2
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
HYBRID - FULL BODY - WEEK 2
EXERCISE
Romanian Deadlift
Overhead Press
Pull-Up
Push-Up
Sissy Squat
Band Rear Delt Fly
Incline Bicep Curl
EXERCISE
Vertical Push-Up
DB Pullover
Lunge
Larsen Bench Press
DB Row
DB Chest Fly
Calf Raise
BW Tricep Extension
SETS
3
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
15 - 20
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2
2
2
DAY 2 - FULL BODY #2
SETS
REPS
REST (Mins) INTENSITY
3
6-8
3-4
3
8 - 12
2-3
3
12 - 15 L/R
2
3
8 - 12
3-4
3
10 - 12
3-4
3
12 - 15
2
3
10 - 12
2
3
10 - 15
2
EXERCISE
Squat
Dip
Chin-Up
Nordic Curl
BW Row
DB Lateral Raise
Calf Raise
Ring Bicep Curl
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
12 - 15
10 - 12
12 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
Pendlay Row
Incline Bench Press
Neutral Pull-Up
Push-Up
Back Extension
Lu Lateral Raise
DB Skull Crusher
DB Rear Delt Fly
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 12
8 - 10
8 - 12
10 - 20
12 - 15
12 - 15
15 - 20
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
Calf Raise
3
10 - 12
2
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
HYBRID - FULL BODY - WEEK 3
EXERCISE
Romanian Deadlift
Overhead Press
Pull-Up
Push-Up
Sissy Squat
Band Rear Delt Fly
Incline Bicep Curl
SETS
3
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
15 - 20
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
DB Pullover
Lunge
Larsen Bench Press
DB Row
DB Chest Fly
Calf Raise
BW Tricep Extension
SETS
3
3
3
3
3
3
4
3
REPS
6-8
8 - 12
12 - 15 L/R
8 - 12
10 - 12
12 - 15
10 - 12
10 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
SET 1
3-4
2-3
2
3-4
3-4
2
2
2
EXERCISE
Squat
Dip
Chin-Up
Nordic Curl
BW Row
DB Lateral Raise
Calf Raise
Ring Bicep Curl
SETS
3
3
3
3
3
3
4
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
12 - 15
10 - 12
12 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
Pendlay Row
Incline Bench Press
Neutral Pull-Up
Push-Up
Back Extension
Lu Lateral Raise
DB Skull Crusher
DB Rear Delt Fly
SETS
3
3
3
3
3
3
3
3
REPS
6-8
8 - 12
8 - 10
8 - 12
10 - 20
12 - 15
12 - 15
15 - 20
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
Calf Raise
3
10 - 12
2
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
HYBRID - FULL BODY - WEEK 4
EXERCISE
Romanian Deadlift
Overhead Press
Pull-Up
Push-Up
Sissy Squat
Band Rear Delt Fly
Incline Bicep Curl
SETS
4
3
3
3
3
3
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
15 - 20
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
DB Pullover
Lunge
Larsen Bench Press
DB Row
DB Chest Fly
Calf Raise
BW Tricep Extension
SETS
4
3
3
3
3
3
4
3
REPS
6-8
8 - 12
12 - 15 L/R
8 - 12
10 - 12
12 - 15
10 - 12
10 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
SET 1
3-4
2-3
2
3-4
3-4
2
2
2
EXERCISE
Squat
Dip
Chin-Up
Nordic Curl
BW Row
DB Lateral Raise
Calf Raise
Ring Bicep Curl
SETS
4
3
3
3
3
3
4
3
REPS
6-8
8 - 10
8 - 10
8 - 12
8 - 15
12 - 15
10 - 12
12 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
Pendlay Row
Incline Bench Press
Neutral Pull-Up
Push-Up
Back Extension
Lu Lateral Raise
DB Skull Crusher
DB Rear Delt Fly
SETS
4
3
3
3
3
3
3
3
REPS
6-8
8 - 12
8 - 10
8 - 12
10 - 20
12 - 15
12 - 15
15 - 20
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
Calf Raise
3
10 - 12
2
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
HYBRID - FULL BODY - WEEK 5
EXERCISE
Good Morning
Dip
Pull-Up
Larsen Bench Press
Reverse Nordic
Ring Rear Delt Fly
BB Braced Curl
SETS
3
3
3
3
3
3
3
REPS
8 - 10
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
BW Pullover
Split Squat
Push-Up
DB Row
Ring Chest Fly
Calf Raise
DB Skull Crusher
SETS
4
3
3
3
3
3
3
3
REPS
6-8
5-8
15 - 20 L/R
8 - 12
12 - 15
12 - 15
12 - 20
12 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
SET 1
3-4
2-3
2
3-4
3-4
2
2
2
REPS
6-8
8 - 10
8 - 12
8 - 12
8 - 15
12 - 15
12 - 20
10 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
SETS
Squat
4
Overhead Press
3
Chin-Up
3
Bodyweight Hamstring Curl
3
BW Row
3
Band Lateral Raise
3
Calf Raise
3
DB Spider Curl
3
EXERCISE
Pendlay Row
Push-Up
Neutral Pull-Up
Incline Bench Press
Reverse Hyper
DB Tricep Kickback
DB Lateral Raise
DB Rear Delt Fly
SETS
4
3
3
3
3
3
3
2
REPS
6-8
8 - 12
8 - 12
8 - 12
12 - 15
10 - 12
12 - 15
20 - 30
Calf Raise
3
10 - 12
2
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
HYBRID - FULL BODY - WEEK 6
EXERCISE
Good Morning
Dip
Pull-Up
Larsen Bench Press
Reverse Nordic
Ring Rear Delt Fly
BB Braced Curl
SETS
3
3
3
3
3
3
3
REPS
8 - 10
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
BW Pullover
Split Squat
Push-Up
DB Row
Ring Chest Fly
Calf Raise
DB Skull Crusher
SETS
3
3
3
3
3
3
3
3
REPS
8 - 12
5-8
15 - 20 L/R
8 - 12
12 - 15
12 - 15
12 - 20
12 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
3-4
2-3
2
3-4
3-4
2
2
2
REPS
8 - 12
8 - 10
8 - 12
8 - 12
8 - 15
12 - 15
12 - 20
10 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
SETS
Squat
3
Overhead Press
3
Chin-Up
3
Bodyweight Hamstring Curl
3
BW Row
3
Band Lateral Raise
3
Calf Raise
3
DB Spider Curl
3
EXERCISE
Pendlay Row
Push-Up
Neutral Pull-Up
Incline Bench Press
Reverse Hyper
DB Tricep Kickback
DB Lateral Raise
DB Rear Delt Fly
SETS
3
3
3
3
3
3
3
2
REPS
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
10 - 12
12 - 15
20 - 30
Calf Raise
3
10 - 12
2
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
HYBRID - FULL BODY - WEEK 7
EXERCISE
Good Morning
Dip
Pull-Up
Larsen Bench Press
Reverse Nordic
Ring Rear Delt Fly
BB Braced Curl
SETS
3
3
3
3
3
3
3
REPS
8 - 10
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
BW Pullover
Split Squat
Push-Up
DB Row
Ring Chest Fly
Calf Raise
DB Skull Crusher
SETS
3
3
3
3
3
3
4
3
REPS
8 - 12
5-8
15 - 20 L/R
8 - 12
12 - 15
12 - 15
12 - 20
12 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
3-4
2-3
2
3-4
3-4
2
2
2
REPS
8 - 12
8 - 10
8 - 12
8 - 12
8 - 15
12 - 15
12 - 20
10 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
SETS
Squat
3
Overhead Press
3
Chin-Up
3
Bodyweight Hamstring Curl
3
BW Row
3
Band Lateral Raise
3
Calf Raise
4
DB Spider Curl
3
EXERCISE
Pendlay Row
Push-Up
Neutral Pull-Up
Incline Bench Press
Reverse Hyper
DB Tricep Kickback
DB Lateral Raise
DB Rear Delt Fly
SETS
3
3
3
3
3
3
3
2
REPS
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
10 - 12
12 - 15
20 - 30
Calf Raise
3
10 - 12
2
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
HYBRID - FULL BODY - WEEK 8
EXERCISE
Good Morning
Dip
Pull-Up
Larsen Bench Press
Reverse Nordic
Ring Rear Delt Fly
BB Braced Curl
SETS
4
4
4
4
3
3
3
REPS
8 - 10
8 - 12
8 - 12
8 - 12
8 - 12
12 - 15
8 - 12
DAY 1 - FULL BODY #1
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2
2
2
EXERCISE
Vertical Push-Up
BW Pullover
Split Squat
Push-Up
DB Row
Ring Chest Fly
Calf Raise
DB Skull Crusher
SETS
4
4
3
3
3
3
4
3
REPS
8 - 12
5-8
15 - 20 L/R
8 - 12
15 - 20
12 - 15
12 - 20
12 - 15
DAY 2 - FULL BODY #2
REST (Mins) INTENSITY
SET 1
3-4
2-3
2
3-4
3-4
2
2
2
REPS
8 - 12
8 - 10
8 - 12
8 - 12
8 - 15
12 - 15
12 - 20
10 - 15
DAY 3 - FULL BODY #3
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
DAY 4 - FULL BODY #4
REST (Mins) INTENSITY
SET 1
3-4
3-4
3-4
2-3
2-3
2
2
2
EXERCISE
SETS
Squat
4
Overhead Press
4
Chin-Up
4
Bodyweight Hamstring Curl
3
BW Row
4
Band Lateral Raise
3
Calf Raise
4
DB Spider Curl
3
EXERCISE
Pendlay Row
Push-Up
Neutral Pull-Up
Incline Bench Press
Reverse Hyper
DB Tricep Kickback
DB Lateral Raise
DB Rear Delt Fly
SETS
4
4
4
4
3
3
3
3
REPS
8 - 12
8 - 12
8 - 12
8 - 12
15 - 20
12 - 15
12 - 15
20 - 30
Calf Raise
3
10 - 12
2
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
SET 2
SET 3
SET 4
HYBRID - FULL BODY - DELOAD
EXERCISE
Romanian Deadlift
Overhead Press
Pull-Up
Push-Up
Sissy Squat
Band Rear Delt Fly
Incline Bicep Curl
SETS
2
2
2
2
2
2
2
DAY 1 - FULL BODY #1
REPS
REST (Mins) INTENSITY
6-8
3-4
8 - 10
3-4
8 - 10
3-4
8 - 12
2-3
8 - 15
2
15 - 20
2
8 - 12
2
EXERCISE
Vertical Push-Up
DB Pullover
Lunge
Larsen Bench Press
DB Row
DB Chest Fly
Calf Raise
BW Tricep Extension
SETS
2
2
2
2
2
2
2
2
DAY 2 - FULL BODY #2
REPS
REST (Mins) INTENSITY
6-8
3-4
8 - 12
2-3
12 - 15 L/R
2
8 - 12
3-4
10 - 12
3-4
12 - 15
2
10 - 12
2
10 - 15
2
EXERCISE
Squat
Dip
Chin-Up
Nordic Curl
BW Row
DB Lateral Raise
Calf Raise
Ring Bicep Curl
SETS
2
2
2
2
2
2
2
2
DAY 3 - FULL BODY #3
REPS
REST (Mins) INTENSITY
6-8
3-4
8 - 10
3-4
8 - 10
3-4
8 - 12
2-3
8 - 15
2-3
12 - 15
2
10 - 12
2
12 - 15
2
EXERCISE
Pendlay Row
Incline Bench Press
Neutral Pull-Up
Push-Up
Back Extension
Lu Lateral Raise
DB Skull Crusher
DB Rear Delt Fly
SETS
2
2
2
2
2
2
2
2
DAY 4 - FULL BODY #4
REPS
REST (Mins) INTENSITY
6-8
3-4
8 - 12
3-4
8 - 10
3-4
8 - 12
2-3
10 - 20
2-3
12 - 15
2
12 - 15
2
15 - 20
2
Calf Raise
3
10 - 12
2
SET 1
SET 2
SET 1
SET 2
SET 1
SET 2
SET 1
SET 2