Hybrid Strength 

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.  


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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

Abs Crunch (Weighted)

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Side Plank

Easy does it

Pick up the pace

Review the intensity

Deload

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