Unleash your potential with the 2025 Hybrid Training Program, a comprehensive 13-week journey designed for dedicated lifters. This 7-day-a-week regimen combines upper and lower body strength training, cardio, and dynamic movements to maximize muscle growth and endurance. Each session is meticulously crafted to challenge your limits, ensuring you build strength while improving overall fitness. Equip your garage gym and get ready to transform your body and elevate your performance!

Hybrid strength program incorporating traditional weightlifting while also focusing on improving cardio.

2025 Hybrid Training Program

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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

Cardio

Bench Press (Barbell)

Pull-Up (Assisted)

Seated Shoulder Press (Dumbbell)

Barbell Row

Bicep Curl (Barbell)

Dip (Weighted)

Upper Body Strength

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Glute Bridge (Barbell)

Lower Body Strength

Cardio (Zone 2)

Side Plank

Russian Twist (Dumbbell)

Mountain Climber

Endurance & Core

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Chest Fly (Dumbbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Push Day

Deadlift (Barbell)

Pull-Up (Weighted)

Hammer Curl

Band Face Pull

Pull Day

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Plank

Hanging Leg Raise

Legs & Core

Sprint

Light Jog

Walk

HIIT Cardio

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