HYBRID BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT

Program Description

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.🫡💪

Program Overview