Copyright © 2020 25seven Hybrid Program | Dejan Stipke 1 INTRODUCTION Hey Gang, welcome to my Hybrid Workout program! I started doing hybrid workouts to break my strength plateau in Calisthenics & Weighted Calisthenics, but also to improve in every expect of fitness, from overall strength to a more aesthetic body! What does Hybrid mean? My HYBRID workout program is a mix of Weighted Calisthenics, Olympic Weightlifting & Bodybuilding. What advantages does the hybrid program have? better posture gaining your bone density increasing your strength decreasing your risk of injury maintaining and building muscle tissue boost your sport performance Do every exercise slowly and with full control. Feel the contacting muscles and the stretch. The body mind connection is very important. Every exercise is linked to a video which demonstrates the right execution of it. If you can’t do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! Finish all sets of the first exercise and move on to the second, third, etc. until you finish the whole workout. The advised break between sets and exercises is 3-5 minutes on Monday and Tuesday, and 90-120 seconds during the rest of the week. Copyright © 2020 25seven Hybrid Program | Dejan Stipke 2 INTRODUCTION You have to know your PR in Muscle ups, Squats, Pull ups, Dips, Bench Presses, Deadlift. The percentages in the program are the percentage of your PR, i.e. the maximum weight you can do a clean repetition with. If you are advanced in Olympic Weight Lifting, you can increase the weight which you previously used and include the grip in the workouts. JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP ONLY FOR HYBRID GORILLA MEMBERS! ANSWER THE QUESTION TO ENTER THE GROUP WITH “HYBRID GORILLA BEAST” Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 REQUIREMENTS 5-8 muscle ups 15 pull ups 30-50 squats 20 dips EQUIPMENT Dumbbells Barbells Gym equipment Dip bar Pull up bar Copyright © 2020 25seven Hybrid Program | Dejan Stipke Weight plates 4 TERMS OF HYBRID WORKOUT amount of reps Upper Body - Strength exercise name Muscle Ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep amount of sets 2 sets 1 set 1 set 8 sets % of your PR seated dumbell curls adjust the weight to your level 10 reps Plank hold 1 min Power Cleans 3 sets amount of time power clean technique training bar: technique training 8 reps bar + 10 kg: 8 reps just use the bar Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets your level: you can do all reps clean with this weight 5 sets 10 sets just use the bar +10kg don’t forget to cool down after your workout 5 DAY 1 Upper Body week 1 Muscle Ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep Pull Ups 70%: 85%: 95%: 100%: 5 reps 3 reps 2 reps 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets DAY 2 Lower Body week 1 Power Cleans bar: technique training 8 reps bar +10kg: 8 reps Squats bar: 70%: 80%: 95%: 100%: Deadlifts 70%: 85%: 95%: 100%: 12 reps 8 reps 5 reps 2-3 reps 1 rep 1 set 1 set 1 set 1 set 8 sets 5 reps 3 reps 1 rep 1 rep 1 set 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets 10 sets DAY 3 week 1 REst day! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 1 Muscle Ups bodyweight: 8 reps 70%: 5 reps Pull ups bodyweight: 8 reps 50%: 8 reps 70%: 8 reps Chin ups 50%: 70%: 75%: 10 reps 8 reps 8 reps 1 set 3 sets 1 set 1 set 2 sets 1 set 1 set 2 sets barbell rows adjust the weight to your level 8 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 4 pull day week 1 barbell curls adjust the weight to your level 8 reps 4 sets seated dumbell curls ABS adjust the weight to your level 10 reps Plank hold 1 min 3 sets Crunches 12 reps 3 set Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 5 Push day week 1 Handstand Push ups 5-8 reps bench presses 50%: 75%: 80%: 12 reps 10 reps 8 reps incline push ups purple band: green band: 10 reps 8 reps 5 sets 1 set 1 set 2 sets 2 sets 2 sets incline dumbbell presses adjust the weight to your level 8 reps 3 sets dumbell flys adjust the weight to your level 10-12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 5 Push day week 1 dumbell tricep extension adjust the weight to your level 12 reps tricep extension 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 6 leg day week 1 squats 50%: 75%: 80%: 12 reps 10 reps 8 reps 1 set 1 set 2 sets goblet squats adjust the weight to your level 12 reps 4 sets leg extension adjust the weight to your level 12 reps 3 sets TRX hamstring curls 12 reps 3 sets Seated calf raises adjust the weight to your level 15 reps 3 sets calf raises adjust the weight to your level 15 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 6 abs week 1 side plank hold 30 sec hanging leg raises 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 set 3 sets DAY 7 week 1 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 2 muscle ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 reps pull ups 70%: 85%: 95%: 100%: 5 reps 3 reps 2 reps 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets DAY 2 lower body week 2 power cleans bar: technique training 8 reps bar +10kg: 8 reps bar +20kg: 5 reps squats bar: 70%: 80%: 95%: 100%: 12 reps 8 reps 5 reps 2-3 reps 1 rep deadlifts 70%: 85%: 95%: 100%: 5 reps 3 reps 1 rep 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets 4 sets 4 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 2 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 2 muscle ups bodyweight: 5 reps 70%: 5 reps hammer pulls bodyweight: 12 reps 50%: 10 reps 70%: 8 reps 1 set 3 sets 1 set 1 set 2 sets one arm dumbbell rows adjust the weight to your level 8 reps 4 sets weighted australian pulls adjust the weight to your level 10 reps 3 sets preacher curls - ez bar adjust the weight to your level 10 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 4 abs week 2 side plank dips 10 reps dip bar hip raises 10 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 5 push day week 2 handstand push ups 5 reps 4 sets military presses adjust the weight to your level 8 reps 3 sets incline bench presses adjust the weight to your level 10 reps 4 sets crush grip dumbbell presses adjust the weight to your level 8 reps diamond push ups 12 reps 4 sets 4 sets seated rear delt flys adjust the weight to your level 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 6 leg day week 2 front squats bar: 50%: 70%: 80%: 12 reps 12 reps 10 reps 8 reps 1 set 1 set 1 set 2 sets leg extension adjust the weight to your level 12 reps 4 sets stiff leg dumbbell deadlifts adjust the weight to your level 10 reps 4 sets elevated single leg hamstring bridges adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 6 leg day week 2 donkey calf raises adjust the weight to your level 15 reps 3 sets single leg calf raises abs adjust the weight to your level 12 reps sit ups 12 reps 4 sets russian twist 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 4 sets DAY 7 week 2 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 3 muscle ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep pull ups 70%: 85%: 95%: 100%: 5 reps 3 reps 2 reps 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets DAY 2 lower body week 3 power cleans bar: technique training 8 reps bar +10kg: 8 reps bar +30kg: 3 reps squats bar: 12 reps 70%: 8 reps 80%:5 reps 95%:2-3 reps 100%:1 rep deadlifts 70%: 5 reps 80%:3 reps 95%:1 rep 100%:1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets 2 sets 6 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 set DAY 3 week 3 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 3 muscle ups bodyweight: 5 reps 50%: 5 reps 60%: 3-5 reps chin ups bodyweight: 10 reps 50%: 8 reps 70%: 8 reps 1 set 1 set 2 sets 1 set 1 set 2 sets t-bar rows adjust the weight to your level 12 reps 4 sets barbell curls adjust the weight to your level 8 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 4 pull day week 3 hammer dumbbell curls adjust the weight to your level 10 reps 4 sets barbell shrugs abs adjust the weight to your level 12 reps plank hold 1 min 3 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 5 push day week 3 handstand push ups 5 reps 5 sets incline dumbbell presses adjust the weight to your level 10 reps 4 sets weighted push ups adjust the weight to your level 12 reps dips bodyweight: 15 reps 50%: 10 reps 70%: 8 reps ring flys 12 reps 1 set 1 set 2 sets 3 sets tricep extension 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets 3 sets DAY 6 leg day week 3 squats bar: 50%: 70%: 85%: 12 reps 12 reps 10 reps 6-8 reps pistol squats 8 reps bulgarian lunges 12 reps 1 set 1 set 1 set 1 set 4 sets 4 sets leg extension adjust the weight to your level 10 reps 4 sets dumbbell hamstring curls adjust the weight to your level 12 reps 4 sets calf raises adjust the weight to your level 15 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets DAY 6 abs week 3 hanging leg raises 12 reps knee ins 15 reps 4 sets 4 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 7 week 3 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 4 muscle ups bodyweight: 50%: 60%: 70%: pull ups 50%: 65%: 75%: 80%: 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 2 Lower body week 4 power cleans bar: technique training 8 reps bar +10kg: 8 reps bar +20kg: 5 reps squats bar: 50%: 60%: 75%: 80%: 12 reps 8 reps 5 reps 2-3 reps 1 rep deadlifts 50%: 65%: 75%: 80%: 5 reps 3 reps 1 rep 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 4 sets 4 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 4 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 4 scapular pulls 12 reps muscle ups 5 reps pull ups bodyweight: 12 reps 40%: 10 reps 60%: 8 reps hammer pulls 50%: 8 reps trx australian pulls 12 reps 3 sets 4 sets 1 set 1 set 2 sets 3 sets 3 sets preacher curls - ez bar adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 4 abs week 4 russian twist 12 reps laying leg raises 15 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets 4 sets DAY 5 push day week 4 power push ups 8 reps bench presses 50%: 70%: 12 reps 8 reps incline push ups 12 reps diamond push ups purple bands: 8 reps dips bodyweight: 12 reps 50%: 8 reps 4 sets 1 set 3 sets 4 sets 3 sets 1 set 3 sets dumbbell tricep extension adjust the weight to your level 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 6 leg day week 4 goblet squats adjust the weight to your level 12 reps lunges 12 reps 4 sets 4 sets leg extension adjust the weight to your level 15 reps TRX hamstring curls 12 reps single leg calf raise 15 reps 3 sets 3 sets 3 sets seated calf raises adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 6 abs week 4 hanging knee raises 12 reps 3 sets 10 reps 3 sets side plank dips Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 7 week 4 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 Upper Body week 5 muscle ups bodyweight: 70%: 85%: 95%: pull ups 70%: 75%: 80%: 90%: 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets 5 reps 3 reps 2 reps 3 reps 2 sets 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 2 lowwr body week 5 power cleans bar: technique training 8 reps bar +20kg: 5 reps bar +30kg: 3 reps bar +40kg: 1 set squats bar:12 reps 70%: 8 reps 80%: 5 reps 90%: 2-3 reps 95%: 1 rep deadlifts 70%: 80%: 90%: 95%: 5 reps 3 reps 1 reps 1 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets 2 sets 2 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 5 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 5 muscle ups bodyweight: 5 reps 50%: 3-5 reps pull ups 50%: 70%: chin ups 50%: 70%: 1 set 3 sets 12 reps 8 reps 1 set 3 sets 12 reps 8 reps 1 set 3 sets preacher curls - ez bar adjust the weight to your level 8-10 reps 4 sets t-bar rows adjust the weight to your level 12 reps 4 sets concentration bicep curls adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 4 abs week 5 crunches 12 reps 3 sets V sit ups 12 reps 3 sets laying leg raises 12 reps russian twist 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 5 push day week 5 handstand push ups 5 reps military presses 8 reps 3 sets bench presses 50%: 70%: 80%: 12 reps 8 reps 8 reps incline dumbbell chest presses 12 reps incline push ups purple band: green band: diamond push ups purple band: dips 50%: 70%: 1 set 1 set 2 sets 3 sets 12 reps 8 reps 1 set 2 sets 8-12 reps 4 sets 12 reps 10 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 1 set 2 sets DAY 6 leg day week 5 jump squats 12 reps squats 60%: 70%: 80%: 4 sets 12 reps 10 reps 8 reps side lunges 12 reps 1 set 1 set 2 sets 3 sets leg extension adjust the weight to your level 12 reps 4 sets stiff leg deadlifts adjust the weight to your level 10 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 6 abs week 5 plank hold 1 min side plank dips 10 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 7 week 5 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 6 increase your prs by 5kg (or more), if 90%, 95%, or 100% feels easier and comfortable! muscle ups bodyweight: 70%: 90%: 100%: pull ups 70%: 80%: 90%: 100%: 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 2 lower body week 6 power cleans (add weight if you feel comfortable) bar:8 reps bar +20kg: 5-8 reps bar +30kg: 3 reps bar +40kg: 1 rep squats bar: 70%: 80%: 90%: 100%: 12 reps 8 reps 5 reps 2-3 reps 1 rep deadlifts 70%: 80%: 90%: 100%: 5 reps 3 reps 1 rep 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3-4 sets 2 sets 2 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 6 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 6 muscle ups bodyweight: 5 reps 60%: 5 reps 70%: 3-5 reps pull ups 50%: 70%: 12 reps 8 reps australian pulls 12 reps 1 set 1 set 1 set 1 set 2 sets 4 sets one arm dumbbell back rows adjust the weight to your level 8-10 reps 3 sets barbell curls adjust the weight to your level 8-12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 4 abs week 6 russian twist 10 kg: 12 reps sit ups 12 reps 3 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 5 push day week 6 power push ups 10 reps incline bench presses 60%:12 reps 70%:10 reps 80%:8 reps decline push ups 12 reps dips bodyweight: 12 reps 50%:10 reps 70%:8 reps 3 sets 1 set 1 set 1 set 4 sets 1 set 1 set 2 sets dumbbell tricep extension adjust the weight to your level 12 reps tricep extension 10 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 6 leg day week 6 front squats 50%:15 reps 70%:12 reps 80%:8 reps 1 set 1 set 2 sets goblet squats adjust the weight to your level 12 reps lunges 15 reps 3 sets 3 sets leg extension adjust the weight to your level 15 reps 3 sets elevated single leg hamstring bridges 12 reps 4 sets donkey calf raises adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 6 leg day seated calf raises abs week 6 side plank dips adjust the weight to your level 12 reps 1 min Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 7 week 6 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 7 increase your prs by 5kg (or more), if 90%, 95%, or 100% feels easier and comfortable! muscle ups bodyweight: 70%: 90%: 100%: pull ups 70%: 80%: 90%: 100%: 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 2 lower body week 7 power cleans bar +10kg: technique training 8 reps bar +30kg: 3 reps bar +40kg: 2 reps bar +50kg: 1 rep bar +60kg: 1 rep squats bar: 70%: 80%: 90%: 100%: 12 reps 8 reps 5 reps 2-3 reps 1 rep deadlifts 70%: 80%: 90%: 100%: 5 reps 3 reps 1 rep 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 2 sets 2 sets 1 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 7 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 7 muscle ups bodyweight: 5 reps 60%: 3-5 reps 70%: 3 reps chin ups bodyweight: 12 reps 60%: 10 reps 70%: 8 reps 2 sets 1 set 2 sets 1 set 1 set 1 set weighted australian pulls adjust the weight to your level 8-12 reps 3 sets t-bar rows adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 4 pull day week 7 barbell curls adjust the weight to your level 8 reps 3 sets hammer dumbbell curls abs adjust the weight to your level 12 reps plank hold 1 min 3 sets side plank dips 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 5 push day week 7 handstand push ups 5 reps 4 sets military presses adjust the weight to your level 5 reps 4 sets incline bench presses adjust the weight to your level 12 reps 4 sets band resistance diamond push ups adjust the band to your level 10 reps bench dips 12 reps 4 sets tricep extension 15 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 4 sets DAY 6 leg day week 7 front squats adjust the weight to your level 8-12 reps 4 sets heel elevated goblet squats adjust the weight to your level 12 reps sissy squats 10 reps 4 sets 3 sets leg extension adjust the weight to your level 15 reps TRX hamstring curls 12 reps 3 sets 4 sets seated calf raises adjust the weight to your level 15 reps calf raises 15 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 6 leg day week 7 seated calf raises adjust the weight to your level 15 reps calf raises abs 15 reps 3 sets t-cross sit ups 12 reps crunches 12 reps 3 sets 3 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets DAY 7 week 7 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 1 upper body week 8 muscle ups bodyweight: 60%: 70%: 80%: pull ups 45%: 50%: 65%: 75%: 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets 5 reps 3 reps 2 reps 1 rep 2 sets 1 set 1 set 8 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 2 lower body week 8 power cleans bar: technique training: 8 reps 3 sets bar +10kg: 8 reps 5 sets bar +20kg: 5 reps 5 sets squats bar: 50%: 60%: 70%: 80%: 12 reps 8 reps 5 reps 2-3 reps 1 rep deadlifts 60%: 70%: 75%: 90%: 5 reps 3 reps 1 rep 1 rep Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets DAY 3 week 8 rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 4 pull day week 8 scapular pulls 12 reps muscle ups 5 reps pull ups bodyweight: 12 reps 40%: 10 reps 60%: 8 reps closed grip chin ups 10 reps 3 sets 3 sets 1 set 1 set 1 set 4 sets barbell rows adjust the weight to your level 12 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets DAY 4 pull day week 8 preacher curls - ez bar adjust the weight to your level 12 reps 3 sets concentration curls abs adjust the weight to your level 12 reps sit ups 12 reps 3 sets hanging leg raises 12 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 3 sets 3 sets DAY 5 push day week 8 power push ups 10 reps 3 sets bench presses adjust the weight to your level 12 reps 4 sets incline dumbbell presses adjust the weight to your level 10 reps incline push ups 12 reps dips bodyweight: 12 reps 70%: 8 reps 3 sets 4 sets 2 sets 2 sets dumbbell tricep extension adjust the weight to your level 12 reps tricep extension 15 reps Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 4 sets 4 sets DAY 6 leg day week 8 squats bar: 60%: 70%: 15 reps 12 reps 8 reps pistol squats 8 reps bulgarian lunges 12 reps elevated hamstring bridges 12 reps trx hamstring curls 10 reps 1 set 1 set 2 sets 4 sets 4 sets 3 sets 3 sets seated calf raises adjust the weight to your level 15 reps MORE ON NEXT PAGE! Copyright © 2020 25seven Hybrid Program | Dejan Stipke 5 sets DAY 6 abs week 8 crunches 12 reps 5 sets knee ins 15 reps 3 sets Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke DAY 7 week 8 Rest day Copyright © 2020 25seven Hybrid Program | Dejan Stipke YOU DID IT - GREAT JOB! GORILLA HYBRID VOLUME 2 COMING SOON! @iamstipke Copyright © 2020 25seven Hybrid Program | Dejan Stipke