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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
    Jun 18, 2025 12:57

Summary

Unleash your potential with the Hybrid program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Comprising 6 days of intense workouts, this program blends bodyweight, dumbbell, and machine exercises to build strength, power, and endurance. Each session targets key muscle groups, ensuring a balanced approach to training while keeping your workouts fresh and engaging. Perfect for the garage gym enthusiast, this program will push your limits and transform your physique. Get ready to see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
HSPU
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
-
-
5
Standing Calf Raise
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Dead Hang
3
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Leg Press
5
5 reps
-
3
Pistol Squat
3
8-12 reps
-
4
Nordic Curl
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
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
-