Hybrid PHUL 

Unleash your strength with the Hybrid PHUL program, a comprehensive 18-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts, focusing on building muscle and enhancing endurance. Each session combines compound lifts, isolation exercises, and core work to maximize gains and improve overall fitness. Get ready to push your limits and transform your physique with this structured approach to hybrid training!

Traditional gym workout plan tailored for fat loss, lean muscle gain, and core strength

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Week 1

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Week 3

Week 4

Week 5

Week 6

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Week 8

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Week 15

Week 16

Week 17

Week 18

Arm Circle

Treadmill

Push Up (Knees)

Bench Press (Barbell)

Incline Chest Press (Machine)

Tricep Pushdown (Cable)

Cable Crunch

Russian Twist

CHEST + TRICEPS + CORE

Cat Cow Stretch

Wide Grip Lat Pulldown

One Arm Bent Over Row

Seated Row (Cable)

Bicep Curl (EZ Bar)

Hanging Knee Raise

Plank with Shoulder Taps

BACK + BICEPS + CORE

Side Leg Swings

Squat (Bodyweight)

Squat (Barbell)

Leg Press

Leg Curl

Leg Press (45 Degrees)

Decline Leg Raises

Side Plank with Reach Through

LEGS + CALVES + CORE

Band Pull Apart

Elliptical

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Upright Row (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Plank

Decline Crunch

Oblique Crunch

SHOULDERS + ARMS + CORE

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