Functional Hypertrophy Hybrid Program

The Functional Hypertrophy Hybrid Program  is a 7-day rotating cycle hypertrophy/ Cross training program designed for 12 rotations (84 days total), optimized for maximum muscle gain through progressive overload, varied exercises, and pyramid/reverse pyramid rep schemes. The program alternates between Pull, Push, and Legs workouts with two variations (A and B) per muscle group, incorporating diverse exercises across rotations to prevent plateaus, enhance muscle confusion, and target different angles for comprehensive growth. In each 7 day rotation there are 2 days of crass training to keep up functional cardiovascular fitness while still activating muscle growth.  Workouts are designed for home and commercial gym settings, with Zone 2 fasted cardio and recovery days included. Progressive overload is implemented by increasing weight (2.5–5% when possible) or reps (1–2) when top sets are manageable, with exercise variations every 2–3 rotations to maintain stimulus variety.
Workout Details & Exercise Variations
To maximize muscle gain, exercises are varied every 2–3 rotations (every 12–18 days) to target different muscle fibers, angles, and movement patterns while maintaining the same muscle group focus. Below, each workout (Pull A/B, Push A/B, Legs A/B) includes the base structure for Rotations 1–3, with variations listed for subsequent rotations. Each workout uses pyramid (increasing weight, decreasing reps) or reverse pyramid (decreasing weight, increasing reps) schemes, with finishers for metabolic stress.
Progressive Overload Guidelines
•  Weight Increases: Add 2.5–5 lbs (or 2.5–5%) to compound lifts (e.g., squats, bench, rows, deadlifts) when the top set (e.g., 6 reps) is performed with 1–2 reps in reserve. For isolation lifts, increase weight or reps when the range feels easy.
•  Rep Progression: If weight increases aren’t feasible, add 1–2 reps to the top set while maintaining form.
•  Volume Progression: Every 2 rotations, add 1 set or 1–2 reps to 1–2 exercises per workout to increase volume.
•  Exercise Variation: New exercises every 2–3 rotations (as listed) ensure varied stimuli, targeting different muscle fibers and angles.
•  Deload: On days 19–24, 37–42, and 55–60, reduce weight by 10–15% or drop 1 set per exercise to recover while maintaining form.
General Guidelines
•  Rest Intervals: 90–120 sec for compound lifts, 60–90 sec for isolation, 30–60 sec for finishers/supersets.
•  Form Priority: Strict technique maximizes muscle activation and minimizes injury risk.
•  Nutrition: Maintain a caloric surplus (~250–500 kcal above maintenance) with 1.6–2.2g protein/kg bodyweight to fuel hypertrophy.
•  Sleep: 7–9 hours nightly for optimal recovery and growth Progressive Overload Guidelines
•  Weight Increases: Add 2.5–5 lbs (or 2.5–5%) to compound lifts (e.g., squats, bench, rows, deadlifts) when the top set (e.g., 6 reps) is performed with 1–2 reps in reserve. For isolation lifts, increase weight or reps when the range feels easy.
•  Rep Pr

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

One Arm Bent Over Row

T-Bar Row

Bicep Curl (Barbell)

Face Pull

Abs Crunch (Bodyweight)

Back & Bicep

Upper Body Power Circuit

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Chest Fly (Dumbbell)

One Arm Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Chest, Shoulders, Tri

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hack Squat

Hamstring Curl

Walking Lunge (Dumbbell)

Standing Calf Raise

Goblet Squat

Reverse Abs Crunch (Bodyweight)

Quad & Hamstring

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Overhead Extension (Dumbbell)

Delds, Triceps, Chest pump

Wall Ball

Abs Crunch (Weighted)

Glute Bridge (Bodyweight)

Lower Circuit (AMRAP 15)

Rack Pull (Barbell)

Wide Grip Lat Pulldown

Meadow Row

Straight Arm Pulldown

Incline Curl (Dumbbell)

Lats & Bicep

Thruster (Barbell)

Hanging Toes To Bar

Push Up

Jump Rope

Stretching

Full Body EMOM 20

400m Sprint

Clean and Jerk

Ring Dip

Russian Twist

Jump Squat

Mixed Mobility Circuit

Back & Bicep (deload)

Chest, Shoulders, Tri (deload)

Quad & Hamstring (deload)

Delds, Triceps, Chest (deload)

Lats & Bicep (deload)

Pendlay Row

Wide Grip Pull-Up

Dumbbell Row

Seated Row (Cable)

Preacher Curl (EZ Bar)

Rear Delt Row

Upper Back Bicep

Seated Military Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Chest, Shoulder, Tri

Front Squat (Barbell)

Leg Press

Seated Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Hip Thrust (Barbell)

Quad, Hamstring

Bench Press (Dumbbell)

JM Press

Rear Delt Fly (Cable)

Delt, Tri, Chest Pump

Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Single Arm High Row (Cable)

Pullover (Dumbbell)

Hammer Curl (Dumbbell)

Lats Biceps

Upper Back Bicep (reload)

Chest, Shoulder, Tri (deload)

Quad, Hamstring (deload)

Delt, Tri, Chest Pump (reload)

Lats Biceps (deload)

Underhand Lat Pulldown

Single Arm Row (Dumbbell)

Concentration Curl

Barbell Row

Chin-Up (Assisted)

Single Arm Landmine Row

Chest Supported Row (Dumbbell)

Upper back & Biceps

Lower Body Circuit (AMRAP 15)

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