Longevity Hybrid Muscle Build 

Focus on total body health, longevity, and a flexibility to fit any schedule and exercise preference, with long and short weeks to allow ample recovery and splitting exercise to fit your schedule.

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Deadlift (Smith Machine)

Squat (Smith Machine)

Bench Press (Close Grip)

Seated Overhead Press (Barbell)

Yoga

Plank

VO2 Max Intervals

Tricep Extension (Cable)

Lateral Raise (Machine)

Preacher Curl (Machine)

Pec Deck (Machine)

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

World's Greatest Stretch

Hamstring Curl

Leg Extension

Leg Press

Lateral Raise (Dumbbell)

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Bicep Curl (Cable)

Overhead Press (Dumbbell)

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