Hybrid Strength and Athletic Base (HSAB)

Build Strength: Establish a foundation using proven strength training principles.

Develop Power & Athleticism: Incorporate movement patterns and progressions inspired by athletic training (not just bodybuilding).

Improve Performance: Enhance not only physical strength but also mobility, coordination, and overall confidence in the gym.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cossack Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Kettlebell Swing

Glute Bridge Walkout

Walking Lunge

Copenhagen Plank

Hanging Knee Raise

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Landmine Press

Dip (Weighted)

Lateral Raise (Dumbbell)

Face Pull

Ab Wheel

Side Plank

Kettlebell Clean and Press

Goblet Squat To Press

Kettlebell Offset Push-Up

Broad Jump

Sled Push/Farmers Carry

Chin-Up (Bodyweight)

Pallof Press

Pull-Up (Weighted)

Barbell Row

Seated Row (Cable)

Seated Dumbbell Curl

Hammer Curl (Dumbbell)

Lying Reverse Fly

Cable Wood Chop

Dead Bug

Kettlebell Clean

Front Squat (Barbell)

Push Press (Barbell)

Romanian Deadlift (Trap Bar)

Step-Up (Weighted)

Pull-Up (Neutral Grip, Bodyweight)

Snatch (Kettlebell)

Farmer's Walk (Weighted)

Hollow Hold

Plank with Shoulder Taps

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