Program Description
This program is designed for those who want to combine strength, endurance, and athleticism. By blending classic strength training with functional and cardio exercises, HYBRIDIZE develops power, explosiveness, and overall conditioning, turning every workout into a path toward a better version of yourself.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 28, 2025 01:39
- Last EditedJul 31, 2025 11:33
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
80%
2B
Lat Pulldown
3
8 reps
80%
3A
Bench Press (Barbell)
3
8 reps
80%
3B
Seated Row (Machine)
3
8 reps
80%
4A
Dip (Bodyweight)
3
8 reps
80%
4B
Seated Row (Cable)
3
8 reps
80%
5A
Chest Fly (Machine)
3
8 reps
80%
5B
Dumbbell Row
3
8 reps
80%
6A
Chest Fly (Cable)
3
8 reps
80%
6B
Face Pull
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8 reps
80%
1B
Front Raise
3
8 reps
80%
2
Lateral Raise (Cable)
3
8 reps
80%
3
Lying Rear Lateral Raise
3
8 reps
80%
4
Power Jerk
3
8 reps
80%
5
Trap Bar Power Shrug
3
8 reps
80%
6A
Hanging Leg Raise
3
8 reps
80%
6B
Mountain Climber
3
8 reps
80%
7A
Side Bend (Dumbbell)
3
8 reps
80%
7B
Wood Chop
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
1 mins
50%
1B
Treadmill
1
1 mins
60%
1C
100m Row
1
1 mins
70%
2A
Face Away Cable Curl
3
8 reps
80%
2B
Katana Extension
3
8 reps
80%
3A
Hammer Curl (Dumbbell)
3
8 reps
80%
3B
Dip (Bodyweight)
3
8 reps
80%
4A
Incline Curl (Dumbbell)
3
8 reps
80%
4B
Single Arm Tricep Extension (Cable)
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stair Climber
1
5 mins
50%
1B
Treadmill
1
5 mins
60%
1C
1km Row
1
5 mins
70%
2
Squat (Barbell)
3
8 reps
80%
3
Clean Deadlift
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
8 reps
80%
5
Leg Press
3
8 reps
80%
6
Partial Calf Raise
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
50%
2
Pull-Up (Band)
2
8 reps
80%
3
Dip (Bodyweight)
2
8 reps
80%
4
Monkey Bar Traverse
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Wood Chop
2
8 reps
-
3
Front Lever
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Week 1
1 / 6 Weeks
Day 3
1A
Stair Climber1 Set
1 mins
50%
1B
Treadmill1 Set
1 mins
60%
1C
100m Row1 Set
1 mins
70%
2A
Face Away Cable Curl3 Sets
8 Reps
80%
2B
Katana Extension3 Sets
8 Reps
80%
3A
Hammer Curl (Dumbbell)3 Sets
8 Reps
80%
3B
Dip (Bodyweight)3 Sets
8 Reps
80%
4A
Incline Curl (Dumbbell)3 Sets
8 Reps
80%
4B
Single Arm Tricep Extension (Cable)3 Sets
8 Reps
80%
Day 2
1A
Arnold Press3 Sets
8 Reps
80%
1B
Front Raise3 Sets
8 Reps
80%
2
Lateral Raise (Cable)3 Sets
8 Reps
80%
3
Lying Rear Lateral Raise3 Sets
8 Reps
80%
4
Power Jerk3 Sets
8 Reps
80%
5
Trap Bar Power Shrug3 Sets
8 Reps
80%
6A
Hanging Leg Raise3 Sets
8 Reps
80%
6B
Mountain Climber3 Sets
8 Reps
80%
7A
Side Bend (Dumbbell)3 Sets
8 Reps
80%
7B
Wood Chop3 Sets
8 Reps
80%
Day 1
1A
Stair Climber1 Set
1 mins
50%
1B
Treadmill1 Set
1 mins
60%
1C
100m Row1 Set
1 mins
70%
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
80%
2B
Lat Pulldown3 Sets
8 Reps
80%
3A
Bench Press (Barbell)3 Sets
8 Reps
80%
3B
Seated Row (Machine)3 Sets
8 Reps
80%
4A
Dip (Bodyweight)3 Sets
8 Reps
80%
4B
Seated Row (Cable)3 Sets
8 Reps
80%
5A
Chest Fly (Machine)3 Sets
8 Reps
80%
5B
Dumbbell Row3 Sets
8 Reps
80%
6A
Chest Fly (Cable)3 Sets
8 Reps
80%
6B
Face Pull3 Sets
8 Reps
80%
Day 4
1A
Stair Climber1 Set
5 mins
50%
1B
Treadmill1 Set
5 mins
60%
1C
1km Row1 Set
5 mins
70%
2
Squat (Barbell)3 Sets
8 Reps
80%
3
Clean Deadlift3 Sets
8 Reps
80%
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
80%
5
Leg Press3 Sets
8 Reps
80%
6
Partial Calf Raise3 Sets
8 Reps
80%
Day 5
1
Cycling1 Set
40 mins
50%
2
Pull-Up (Band)2 Sets
8 Reps
80%
3
Dip (Bodyweight)2 Sets
8 Reps
80%
4
Monkey Bar Traverse2 Sets
8 Reps
-
Day 6
1
Run1 Set
40 mins
-
2
Wood Chop2 Sets
8 Reps
-
3
Front Lever2 Sets
8 Reps
-
4
Hanging Leg Raise2 Sets
8 Reps
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