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Hybrid Athlete PHUL
by Michaelenzo
9 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
Jun 14, 2024 12:21
down_app
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
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
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
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
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
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
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
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
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
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
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
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