Shaggy’s Hybrid Push Pull Legs + Strength + Core

Great for building muscle, increasing strength, and improving athleticism.

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Week 15

Week 16

Week 17

Week 18

Cooldown:
	•	Lat and bicep stretches
	•	Cobra pose
	•	Thoracic mobility drills

Barbell Row

Lat Pulldown

Chest Supported Row (Dumbbell)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Dead Hang

Pull (Hypertrophy)

Cooldown:
	•	Wall slides (shoulder mobility)
	•	Cat-Cow stretch
	•	Pec and tricep stretches

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

One Arm Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Plank to Push Up

Push (Hypertrophy)

Cooldown:
	•	Hip flexor stretch
	•	Pigeon pose
	•	Ankle circles


Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Cable Crunch

Legs (Hypertrophy) + Core

Cooldown:
	•	Chest opener
	•	Arm swings
	•	Lat stretch


Overhead Press (Barbell)

Pull-Up (Bodyweight)

Shrug (Dumbbell)

Upper (Strength)

Cooldown:
	•	Standing quad stretch
	•	Groiners
	•	Ankle & hip mobility drills

Deadlift (Barbell)

Front Squat (Barbell)

Kettlebell Swing

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Seated Calf Raise

Lower (Strength)

Finishers: 
- 10min HIIT
- Or 3 set of 15 burpees,1 min jump rope,30s mountain climb
- 20min incline

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