Luffy 4D

**GOHAN - Hybrid** is a comprehensive 12-week workout program designed for intermediate lifters looking to build strength and enhance athletic performance. With 72 training sessions, this program combines bodybuilding techniques with athletic conditioning, ensuring a balanced approach to fitness. Each workout lasts approximately 50 minutes and requires access to a full gym, featuring a variety of exercises targeting all major muscle groups. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Extension

Romanian Deadlift (Barbell)

Hyperextension

Leg Press (45 Degrees)

Standing Calf Raise

Bayesian Curl

Overhead Tricep Extension (Cable)

DB Zottman Curl

Single Arm Tricep Extension (Cable)

Wrist Curls

Wrist Extension (Dumbbell)

Alternating Dumbbell Curl

Lateral Raise (Dumbbell)

Dead Hang

Arms/Delts

Easy Run

Run - Speed Work

Lat Pulldown (Close Grip)

Chest Supported Row (Plate Loaded)

Shrug (Dumbbell)

Chest Press (Machine)

One Arm Lateral Raise (Cable)

Pec Deck (Machine)

1 Arm Reverse Pec Dec

Abs Crunch (Machine)

Upper

Lying Leg Curl

Squat (Barbell)

Incline Bench Press (Dumbbell)

Y Raise (Dumbbell)

Pull-Up (Bodyweight)

Full Body

Seated lateral Raise

Reverse Pec Deck

0 reviews for Luffy 4D