Strength & Hypertrophy Hybrid

The Strength & Hypertrophy Hybrid is a structured Push, Pull, Legs, and Upper Body Hypertrophy program designed to build size, strength, and muscular endurance while maintaining athletic conditioning. It balances heavy compound lifts with higher-volume hypertrophy work, ensuring progressive overload without excessive fatigue.

Each gym session includes 6 key exercises, followed by dedicated forearm and core work, reinforcing grip strength and stability. Running is incorporated twice per week to maintain cardiovascular fitness while keeping leg fatigue minimal.

This program is ideal for those looking to develop strength in key lifts (bench, deadlift, squat), maximize muscle growth, and maintain conditioning without compromising recovery.

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Week 1

Stretching

Mountain Climber

Sit Up

Bicycle Crunch

Russian Twist

Plank

Monday – Run Day

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Dumbbell)

Bench Press (Close Grip)

Overhead Tricep Extension (Dumbbell)

Wrist Curls

Tuesday – Push Day

Deadlift (Barbell)

Bent Over Row (Barbell)

Bent Over Row Reserve Grip (Barbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wednesday – Pull Day

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Step-Up (Weighted)

Farmer's Walk (Weighted)

Glute Bridge (Dumbbell)

Calf Raise (Bodyweight)

Thursday – Leg Day

Friday – Run Day

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Saturday – Pump Day

Walk

Sunday – Rest Day

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