Hybrid Hypertrophy XL – 6-Day Split

🚀 Hybrid Hypertrophy XL: 12 Weeks to Next-Level Muscle Growth

🔥 Description:

Ready to take your physique to the next dimension? This isn’t your average gym plan — this is Hybrid Hypertrophy XL, a high-volume, scientifically-designed 12-week training system engineered to blow up your chest, carve your arms, and build monstrous legs and calves.

Built on evidence-backed principles of hypertrophy, progressive overload, and training intensity, this 6-day split combines:
	•	Proven compound lifts
	•	Targeted isolation for maximum pump
	•	Calisthenics integration for functional aesthetics
	•	High-frequency calf work to finally grow your lower legs

Whether you’re plateaued or just hungry for serious growth — this is your blueprint.

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🧬 What You’ll Get:

✅ 6-Day Push/Pull/Legs Training Split
✅ 90–120 Min Science-Driven Workouts
✅ 10–20 Sets Per Muscle Group Weekly (Optimal Growth Zone)
✅ Advanced Techniques: Drop Sets, Supersets, Slow Eccentrics
✅ Balanced Focus on Chest, Arms, Legs, Glutes, Back + Calves
✅ Deload Week Built In for Recovery & Longevity
✅ Manual-friendly layout for beginners to experienced lifters

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💥 Who It’s For:
	•	Lifters with 1+ year experience
	•	Anyone tired of mediocre plans with zero structure
	•	Gym rats chasing size, strength, AND aesthetics
	•	Intermediate lifters wanting to break plateaus
	•	Those looking to incorporate calisthenics alongside hypertrophy

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🧠 Program Philosophy:

“Train like a monster, recover like a pro, eat like a king — and you will grow.”

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📆 Duration:

12 Weeks
6 Days a Week
Repeatable / Modifiable / Brutally Effective

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Tricep Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push A – Chest / Shoul

Pull-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Face Pull

Seated Calf Raise

Standing Calf Raise

Pull A – Back / Biceps / Calve

Squat (Barbell)

Hack Squat

Walking Lunge (Dumbbell)

Leg Extension

Single Leg Calf Raise

Hanging Leg Raise

Decline Sit Up (Weighted)

Legs A – Quad Focus / Calves

Dip (Weighted)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Ring Dip

Pike Push Up

Skull Crusher (Dumbbell)

Deficit Handstand Push Up

Push B – Chest Focus w/ Calist

Deadlift (Barbell)

Chin-Up (Weighted)

T-Bar Row

Chest Supported Row (Dumbbell)

Hammer Curl

Bicep Curl (Dumbbell)

Wrist Curls

Calf Raise (Leg Press)

Pull B – Back / Arms / Calves

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Hamstring Curl

Glute Kickback (Cable)

Step-Up (Weighted)

Wood Chop

Decline Crunch (Weighted)

Farmer's Walk (Weighted)

Legs B – Glutes / Hams / Core

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