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BoostcampPNG
Hybrid Athlete PHUL
by Michaelenzo
16 athletes joined
Program Description
Do you want to build an aesthetic upper body and an athletic lower body? Then this program is for you. Program Goals: • Upper body: build muscle with a focus on shoulders, arms, and lats • Lower body: improve power, explosiveness, and overall athleticism • I sprinkled in pull-ups and shoulder isolations at the end of lower body days Program Structure: • Monday: Shoulders and arms hypertrophy • Tuesday: Lower body strength • Thursday: Chest and back hypertrophy • Friday/Saturday: Lower body power Others: • Yoga 1x per week • Cardio 1x per week
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 01, 2024 06:27
Last Edited
Jul 16, 2024 03:32
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Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise (Dumbbell)
1 Set
10-15 Reps
@10
2
Seated Anterior Delt Press
3 Sets
6-10 Reps
@7-10
3
Lateral Raise (Cable)
3 Sets
10-17 Reps
@7-10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Incline Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Front Squat (Barbell)
1 Set
2 Sets
1-3 Reps
4-6 Reps
@9
@8
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
2 Sets
6-10 Reps
@8-10
5
Lu Raise
2 Sets
10-20 Reps
@10
6
Plank
2 Sets
0.5-2 mins
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@9-10
3
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9-10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Wrist Curls
2 Sets
AMRAP
@10
Day 4
1
Kettlebell Swing
3 Sets
8-12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
4
Achilles Spring Jumps
3 Sets
0.5-1 mins
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10