Program Description
2 days per week, low volume with increased intensity over 3 weeks before 4th deload week, after that, review how hard the 3rd "peak" week felt and add weight and start over. If you struggle to finish sets in 3rd week, then keep the weights as they are and just repeat the cycle. This is made for people who train other sports like running and need strength training to compliment that, low volume keeps your body able to keep up with the recovery while increasing the intensity week by week gives your muscles enough stimulus to get stronger.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedAug 17, 2025 04:25
- Last EditedAug 19, 2025 05:58
Summary
Unleash your strength with the Hybrid Strength program, a focused 4-week training plan designed for serious lifters. Committing just two days a week, you'll tackle a blend of barbell and dumbbell exercises, including Squats, Deadlifts, and Bench Press, all aimed at building muscle and enhancing power. Each session is carefully structured to push your limits with targeted rep ranges and intensities, ensuring you make consistent progress. Perfect for those with a garage gym setup, this program will challenge your body and elevate your strength game.
Muscle Engagement
Front
Back
MuscleSet
Abs
17%
Quadriceps
16.6%
Glutes
13%
Hamstrings
9.4%
Chest
6.7%
Triceps
6.7%
Upper Back
6.7%
Front Delts
6.3%
Lats
5.4%
Middle Delts
4.5%
Adductors
3.6%
Lower Back
2.7%
Forearms
1.3%
