Hybrid Foundations

Hybrid Foundations is an 18-week strength and skill program built for lifters who want to rebuild smarter. You’ll train every major muscle group twice per week while developing control for muscle-ups, front levers, and dragon flags.
Designed for up to 90-minute sessions, this plan combines dumbbell, cable, and bodyweight exercises to enhance strength, symmetry, and mobility, all while maintaining spine safety.
Two alternating weekly structures keep your body progressing and your training fresh, with Saturday dedicated to skill mastery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Legs (power&base))

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Cable)

One Arm Lateral Raise (Cable)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Push (chest/shoulders/triceps)

Pull-Up (Weighted)

Seated Row (Cable)

Lat Pulldown (Single Arm)

Rear Delt Fly (Machine)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Pull (Back/Biceps/Rear Delts)

Hip Thrust (Machine)

Walking Lunge

Leg Extension

Glute Abduction

Calf Raise (Machine)

Legs(Hypertrophy& Access.)

Incline Bench Press (Dumbbell)

Lat Pulldown

Cable Low Row

Upper Body Volume (Push+Pull)

Scapular Pull-Up

Tuck Front Lever Hold

Dragon Flag

Dip (Bodyweight)

Pull-Up (Bodyweight)

Muscle Up

Decline Crunch (Weighted)

Shoulder Dislocates

Optional Skill and core contr.

Step-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Barbell)

Reverse Curl (Barbell)

Chest and Delts

Lat Pulldown (Neutral Grip)

Standing Pullover (Cable)

Face Pull

Pull(Width+Grip)

Walking Lunge (Dumbbell)

Leg (Glute Dom + Accessories))

Underhand Lat Pulldown

Upper (Volume+ Pump)

Straight Bar Dip

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