Den hybride atlet

Unleash your full potential with the Hybrid program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of strength and hypertrophy-focused workouts, targeting all major muscle groups. Each session combines machine and bodyweight exercises, ensuring you build strength while enhancing your endurance. With a full gym at your disposal, you’ll have everything you need to sculpt your physique and achieve your fitness goals. Get ready to transform your body and elevate your performance!

Add running monday wednesday thursday and sunday

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Week 15

Week 16

Hip Abductor (Machine)

Hack Squat

Deadlift (Smith Machine)

Bulgarian Split Squat (Bodyweight)

Seated Hamstring Curl

Leg Extension

Mandag ben

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tirsdag push

Pull-Up (Weighted)

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Behind Back Bicep Curl

Reverse Pec Deck

Onsdag pull

Dip (Weighted)

Shoulder Press (Machine)

Lateral Raise (Cable)

Hammer Curl

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Fredag shoulders and arms

Seated Row (Machine)

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Lørdag chest and back

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