Athletic 3-Day Hybrid (Push/Pull/Legs)

Unleash your potential with the Athletic 3-Day Hybrid (Push/Pull/Legs) program, designed for those looking to build strength and athleticism in just 5 weeks. This comprehensive routine combines upper body strength, core stability, and lower body power, all while fitting seamlessly into your busy schedule with three focused sessions per week. Each workout targets key muscle groups through a blend of compound and isolation exercises, ensuring balanced development. Get ready to elevate your performance and achieve your fitness goals with this dynamic training plan!

Unlock your athletic potential with this 5-week, 3-day hybrid program that combines the best of push, pull, and leg workouts. Designed for beginners to intermediates, each 40-minute session targets strength and muscle growth while enhancing your athletic performance. With a full gym setup, you’ll engage in a balanced mix of bodybuilding and functional training, ensuring you build a solid foundation and achieve your fitness goals. Get ready to elevate your training and transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Push Up

Chest Fly (Cable)

Overhead Extension (Dumbbell)

Plank

Push (Upper Strength + Core)

Pull-Up (Assisted)

Bent Over Row (Dumbbell)

Single Arm Row (Dumbbell)

Seated Row (Cable)

Hammer Curl (Dumbbell)

Back Extension

Hanging Knee Raise

Pull

Goblet Squat

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Step-Up (Weighted)

Standing Calf Raise

Farmer's Walk (Weighted)

Conditioning Circuit

Legs + Conditioning

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