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Hybrid Athlete Maintenance
by Christopher N.
4 athletes joined
Program Description
Maintain gains and gain more while increasing a running base.
Program Overview
Level
Intermediate
Goal
Athletics, Olympic Weightlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Apr 15, 2024 04:29
Last Edited
Jun 12, 2024 06:00
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Week 1
1 / 12 Weeks
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins
Day 1
1
Superman
3 Sets
20 Reps
2
Snatch (Barbell)
5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
@6
5
Front Squat (Barbell)
5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)
3 Sets
21 Reps
@6
Day 2
1
Hyperextension
3 Sets
20 Reps
2
Power Clean
5 Sets
8 Reps
@6
3
Deadlift (Barbell)
5 Sets
8 Reps
@6
4
Overhead Press (Barbell)
5 Sets
12 Reps
@6
5
Squat (Barbell)
5 Sets
8 Reps
@6
6
Skull Crusher
3 Sets
15 Reps
@6
Day 3
1
Superman
3 Sets
20 Reps
2
Clean and Jerk
5 Sets
8 Reps
@6
3
Split Squat (Barbell)
5 Sets
16 Reps
@6
4
Pistol Squat
5 Sets
12 Reps
5
Military Press (Barbell)
5 Sets
12 Reps
@6
6
Plank
3 Sets
1 mins