UPPER / LOWER / CHEST&BACK / ARMS

Unlock your strength with this comprehensive 16-week program designed to target every major muscle group through a structured 4-day split. Each week, you'll alternate between upper body, lower body, and focused sessions for chest, back, and arms, utilizing a variety of equipment to maximize gains. Expect to build muscle, increase endurance, and enhance overall fitness with a blend of compound and isolation exercises. Get ready to push your limits and transform your physique!

Hybrid split: bodybuilding / marathon training

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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

Lat Pulldown

Incline Bench Press (Dumbbell)

High Row

Seated Lateral Raise

Chest Fly (Cable)

UPPER

Leg Press

Leg Curl

Leg Extension

Cable Crunch

Calf Raise (Leg Press)

Rear Delt Fly (Cable)

LEGS

Incline Bench Press (Smith Machine)

Lat Prayer

Fly Press (Dumbbell)

Seated Row (Cable)

CHEST&BACK

Bicep Curl (Dumbbell)

Tricep Extension (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

ARMS 

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