Full Body/PPL Hybrid

In this Full Body/PPL Hybrid, We are training Full body on three days, but we are focusing on either push, pull, or leg muscles for each days. 
For example, on the first day, we can do 3-4 push muscle exercises, and then one leg with one pull muscle exercise. 

Since I am in my begineer stage, but transitioning into intermediate, I will add 1-2 more exercises for the focus muscles. 
In the plan, for the beginning of each day, we will start with two compound exercises for the focus muscle, and then switch to an isolation exercise for the last exercises. 
Before you hit a leg focus day, it is better to have an isolation exercise the day before, instead of a compound to decrease chances of fatigue.

Exceptions; Something to keep in mind, is that if you chest is sore from the push focus day, and then you had to hit a push muscle again on the pull focus day, then you switch the isolation movement to a shoulder or tricep exercises

default

Week 1

Week 2

Week 3

Week 4

Week 5

2 Push (C)
1 Pull (C/I)
2 Legs (C/I)
2 Push (I)

Bench Press (Barbell)

Overhead Press (Barbell)

Romanian Deadlift (Dumbbell)

Hack Squat

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Full Body/Push Focused

2 Pull (C)
1 Legs (C/I)
2 Push (I)
2 Pull (I)

T-Bar Row

Pull-Up (Weighted)

Bulgarian Split Squat (Dumbbell)

Chest Press (Machine)

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Rear Delt Fly (Machine)

Full Body/Pull Focused

2 Leg (C)
2 Push (C/I)
1 Pull (C/I)
2 Legs (C/I)

Squat (Barbell)

Stiff Leg Deadlift

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Leg Extension

Back Extension

Full Body/Legs Focused

1) Start with biking
2) Do mobility movements
3) Finish isolation work

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Rear Delt Fly (Dumbbell)

Cardio

Clean and Press

FREE DAY

Deadlift (Barbell)

3 RIR

2 RIR

1 RIR

0 RIR

Deload 

0 reviews for Full Body/PPL Hybrid