5 day UL/PPL Hybrid

This program is purposed built for both strength training and hypertrophy while reducing ankle strain for those who suffer from lower body injuries. Modified exercises include trap bars, and seated variations to reduce ankle strain.

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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

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Seated Dip (Machine)

Push Day

Rack Pull (Barbell)

Seated Row (Cable)

Straight Arm Pulldown

Single Arm Iso Row

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Pull Day

Trap Bar Deadlift

Hack Squat

Hip Thrust (Machine)

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Kettlebell Swing

Lower Day

Romanian Deadlift (Trap Bar)

Glute Kickback (Cable)

Leg Day

T-Bar Row

Chest Press (Machine)

Incline Cable Chest Press

Lat Pulldown (Neutral Grip)

Face Pull

Upper Day

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