HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT

Hybrid Bodybuilding & Hypertrophy — 6 Day Split is a full-scale, year-round bodybuilding and hypertrophy program designed for serious lifters.
This plan combines the best elements of traditional bodybuilding with modern hypertrophy science.
You'll train 6 days per week following a Push / Pull / Legs (PPL) structure. Each muscle group is trained twice per week — one day with a strength and compound lift focus, and one day with volume and isolation work to fully target all fibers and weak points.
The program delivers consistent gains in muscle mass, balanced proportions, and strength without seasonal cycles or unnecessary phases. It’s built for long-term growth.

Program Goals:
-Maximize hypertrophy (muscle growth)
-Build balanced, aesthetic proportions
-Progressive overload of strength to support hypertrophy
-Controlled training volume and intensity for sustainable gains

Why choose this plan?
-Hybrid structure blending classic bodybuilding and modern hypertrophy principles
 -2x/week frequency for optimal growth stimulus
 -Exercise variety to minimize plateaus and target weak points
 -Smart volume progression to avoid overtraining
 -Year-round system — no need for seasonal adjustments

 Training Guidelines:
-Perfect technique always comes before heavy weight.
-Progress weekly — add weight (+2.5 to 5 kg) or reps (+1-2) each week.
-Maintain 1-2 reps in reserve (RIR 1-2), especially on compound lifts.
-Every 8-10 weeks take a deload week (reduce load and volume by ~50%).
-And don't forget to sleep minimum 7–8 hours :)

Who is this plan for?
-Intermediate to advanced lifters
-Anyone with access to a full gym setup (commercial or well-equipped home gym)
-Athletes focused on long-term muscle growth, aesthetics, and hypertrophy

 Required Equipment:
Barbells, dumbbells, machines, cables, and optional safety bar


Have fun, and dont forget that building a physique isn’t a sprint, it’s marathon. Build it methodically, all year round.🫡💪

Hybrid Bodybuilding & Powerlifting Split is a comprehensive training program that combines the best elements of bodybuilding and powerlifting. Thanks to a carefully planned structure based on the push/pull/legs system, it allows for the simultaneous development of maximum strength, muscle mass and muscle endurance. The program is aimed at both advanced gym enthusiasts and intermediate people who want to effectively build their figure while maintaining systematic strength progress. The combination of multi-joint basic exercises with targeted accessory work allows you to optimize training adaptations, minimizing the risk of stagnation and injury. The perfect choice for those looking for a comprehensive approach and long-term results.

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Week 18

Sumo Deadlift (Barbell)

Squat (Smith Machine)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Ab Wheel

Plank

Legs II

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Military Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Push I

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Pull I

Squat (Barbell)

Zercher Squat (Barbell)

Walking Lunge (Dumbbell)

Side Crunch (Cable)

Hanging Leg Raise

Legs I

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Pull-Up (Weighted)

Dumbbell Row

Single Arm High Row (Cable)

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Preacher Curl (Dumbbell)

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