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Hybrid Athlete Program
by Michael M.
103 athletes joined
Program Description
For those who prioritize cardio 2 days a week full body allows you to keep your gains while reaching your cardio goals.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Dec 23, 2023 11:48
Last Edited
Jun 16, 2024 04:45
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@9-10
3
Step-Up (Weighted)
1 Set
10-12 Reps
@9-10
4
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Cable)
1 Set
12-15 Reps
@9-10
6
Tricep Rope Push Down (Cable)
1 Set
10-12 Reps
@9-10
7
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 2
1
Push Up (Weighted)
2 Sets
8-10 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@8-9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Glute-Ham Raise
1 Set
10-12 Reps
@10
5
Bicep Curl (Cable)
1 Set
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@9-10
3
Step-Up (Weighted)
1 Set
10-12 Reps
@9-10
4
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Cable)
1 Set
12-15 Reps
@9-10
6
Tricep Rope Push Down (Cable)
1 Set
10-12 Reps
@9-10
7
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 2
1
Push Up (Weighted)
2 Sets
8-10 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@8-9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Glute-Ham Raise
1 Set
10-12 Reps
@10
5
Bicep Curl (Cable)
1 Set
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@9-10
3
Step-Up (Weighted)
1 Set
10-12 Reps
@9-10
4
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Cable)
1 Set
12-15 Reps
@9-10
6
Tricep Rope Push Down (Cable)
1 Set
10-12 Reps
@9-10
7
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 2
1
Push Up (Weighted)
2 Sets
8-10 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@8-9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Glute-Ham Raise
1 Set
10-12 Reps
@10
5
Bicep Curl (Cable)
1 Set
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@9-10
3
Step-Up (Weighted)
1 Set
10-12 Reps
@9-10
4
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Cable)
1 Set
12-15 Reps
@9-10
6
Tricep Rope Push Down (Cable)
1 Set
10-12 Reps
@9-10
7
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 2
1
Push Up (Weighted)
2 Sets
8-10 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@8-9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Glute-Ham Raise
1 Set
10-12 Reps
@10
5
Bicep Curl (Cable)
1 Set
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@9-10
3
Step-Up (Weighted)
1 Set
10-12 Reps
@9-10
4
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Cable)
1 Set
12-15 Reps
@9-10
6
Tricep Rope Push Down (Cable)
1 Set
10-12 Reps
@9-10
7
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Push Up (Weighted)
2 Sets
8-10 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8-9
@8-9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Glute-Ham Raise
1 Set
10-12 Reps
@10
5
Bicep Curl (Cable)
1 Set
12-15 Reps
@10
6
Hanging Leg Raise
1 Set
12-15 Reps
@10
Day 1
1
Push Up
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Reverse Hyperextension
2 Sets
10-12 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
@8-9
5
High Pull
1 Set
12-15 Reps
@9-10
6
Bench Press (Close Grip)
1 Set
10-12 Reps
@10
7
Standing Calf Raise
2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Arnold Press
2 Sets
8-10 Reps
@9-10
3
Hamstring Curl
1 Set
8-10 Reps
@10
4
Meadow Row
2 Sets
10-12 Reps
@9-10
5
Reverse Bicep Curl (Dumbbell)
1 Set
10-12 Reps
@10
6
Push Up
1 Set
10-12 Reps
@10
Day 1
1
Push Up
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Reverse Hyperextension
2 Sets
10-12 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
@8-9
5
High Pull
1 Set
12-15 Reps
@9-10
6
Bench Press (Close Grip)
1 Set
10-12 Reps
@10
7
Standing Calf Raise
2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Arnold Press
2 Sets
8-10 Reps
@9-10
3
Hamstring Curl
1 Set
8-10 Reps
@10
4
Meadow Row
2 Sets
10-12 Reps
@9-10
5
Reverse Bicep Curl (Dumbbell)
1 Set
10-12 Reps
@10
6
Push Up
1 Set
10-12 Reps
@10
Day 1
1
Push Up
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Reverse Hyperextension
2 Sets
10-12 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
@8-9
5
High Pull
1 Set
12-15 Reps
@9-10
6
Bench Press (Close Grip)
1 Set
10-12 Reps
@10
7
Standing Calf Raise
2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Arnold Press
2 Sets
8-10 Reps
@9-10
3
Hamstring Curl
1 Set
8-10 Reps
@10
4
Meadow Row
2 Sets
10-12 Reps
@9-10
5
Reverse Bicep Curl (Dumbbell)
1 Set
10-12 Reps
@10
6
Push Up
1 Set
10-12 Reps
@10
Day 1
1
Push Up
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Reverse Hyperextension
2 Sets
10-12 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
@8-9
5
High Pull
1 Set
12-15 Reps
@9-10
6
Bench Press (Close Grip)
1 Set
10-12 Reps
@10
7
Standing Calf Raise
2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Arnold Press
2 Sets
8-10 Reps
@9-10
3
Hamstring Curl
1 Set
8-10 Reps
@10
4
Meadow Row
2 Sets
10-12 Reps
@9-10
5
Reverse Bicep Curl (Dumbbell)
1 Set
10-12 Reps
@10
6
Push Up
1 Set
10-12 Reps
@10