DH4L PPL Hybrid

by

Program Description

n/a

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jul 27, 2025 12:21
Last Edited
Jul 27, 2025 12:50

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WEEK 1

Day 1

1

Bench Press (Barbell)

2

2

1

RPE 6

RPE 8

RPE 9

2

Incline Bench Press (Dumbbell)

3

RPE 8

3

Seated Shoulder Press (Dumbbell)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Tricep Pushdown (Cable)

3

-

6

Overhead Tricep Extension (Cable)

3

-

7

Farmer's Walk (Weighted)

4

-

Day 2

1

Squat (Barbell)

2

2

1

RPE 6

RPE 8

RPE 9

2

Snatch (Kettlebell)

3

-

3

Belt Squat

3

-

4

Cycling

1

30 mins

-

Day 3

1

Deadlift (Barbell)

2

2

1

RPE 6

RPE 8

RPE 9

2

Lat Pulldown (Neutral Grip)

3

-

3

Lat Pulldown

3

-

4

Face Pull

3

-

5

Bicep Curl (EZ Bar)

3

-

6

Hammer Curl (Dumbbell)

3

-

7

Farmer's Walk (Weighted)

4

-

Day 4

1

Incline Bench Press (Barbell)

2

2

1

RPE 6

RPE 8

RPE 9

2

Bench Press (Dumbbell)

3

-

3

Kettlebell Slingshot

3

-

4

Front Raise

3

-

5

Tricep Extension (Cable)

3

-

6

Tricep Rope Push Down (Cable)

3

-

7

Farmer's Walk (Weighted)

4

-

Day 1

1

Bench Press (Barbell)

2 Sets

2 Sets

1 Set

@6

@8

@9

2

Incline Bench Press (Dumbbell)

3 Sets

@8

3

Seated Shoulder Press (Dumbbell)

3 Sets

-

4

Lateral Raise (Dumbbell)

3 Sets

-

5

Tricep Pushdown (Cable)

3 Sets

-

6

Overhead Tricep Extension (Cable)

3 Sets

-

7

Farmer's Walk (Weighted)

4 Sets

-

Day 2

1

Squat (Barbell)

2 Sets

2 Sets

1 Set

@6

@8

@9

2

Snatch (Kettlebell)

3 Sets

-

3

Belt Squat

3 Sets

-

4

Cycling

1 Set

30 mins

-

Day 3

1

Deadlift (Barbell)

2 Sets

2 Sets

1 Set

@6

@8

@9

2

Lat Pulldown (Neutral Grip)

3 Sets

-

3

Lat Pulldown

3 Sets

-

4

Face Pull

3 Sets

-

5

Bicep Curl (EZ Bar)

3 Sets

-

6

Hammer Curl (Dumbbell)

3 Sets

-

7

Farmer's Walk (Weighted)

4 Sets

-

Day 4

1

Incline Bench Press (Barbell)

2 Sets

2 Sets

1 Set

@6

@8

@9

2

Bench Press (Dumbbell)

3 Sets

-

3

Kettlebell Slingshot

3 Sets

-

4

Front Raise

3 Sets

-

5

Tricep Extension (Cable)

3 Sets

-

6

Tricep Rope Push Down (Cable)

3 Sets

-

7

Farmer's Walk (Weighted)

4 Sets

-