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Hybrid
by Oliver S.
Program Description
Workout that includes both weights and calisthenics
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 17, 2024 11:15
Last Edited
May 07, 2024 10:54
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Week 1
1 / 12 Weeks
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
Seated Overhead Press (Dumbbell)
5 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
7
HSPU
5 Sets
5 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
HSPU
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps