NSuns/Metallicadpa hybrid program

Transform your strength training with the NSuns/Metallicadpa hybrid program, a comprehensive 12-week plan designed for serious lifters. Comprising five training days per week, this program expertly combines the best of both worlds—powerlifting and bodybuilding—to maximize muscle growth and strength. You'll tackle a variety of barbell and machine exercises, including squats, deadlifts, and overhead presses, all tailored to push your limits. Get ready to build a powerful physique and elevate your performance with structured intensity and volume!

Mix the hypertrophy training of MetallicaDPA with the compound training of NSuns

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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

Squat (Barbell)

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Cable Crunch

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Face Pull

Seated Row (Cable)

Single Arm High Row (Cable)

Bench Press (Barbell)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Bicep Curl (EZ Bar)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Hammer Curl

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