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