Strength Builder Hybrid Program

4 day intermediate powerbuilding program emphasizing bench press variations.

Program Notes:

	•	Top Set Method: This method allows you to focus on heavy, high-intensity sets followed by lighter back-off sets to accumulate volume and practice technique.
	•	RPE (Rate of Perceived Exertion): Adjust weights to hit the prescribed RPE ranges.
	•	Progression: Increase weight when you consistently achieve the upper end of the RPE range with good form.
	•	Rest: Take adequate rest between sets and exercises.
	•	Variation: Continue to vary bench press variations to target different muscle groups and prevent plateaus.

This modified program reduces deadlift volume and implements the top set method for Squats, Bench Press, and Deadlifts to balance intensity and volume while targeting strength and hypertrophy gains effectively. Adjust weights and exercises based on individual needs and progression.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

You can replace close grip bench with conventional bench press or spoto press

Bench Press (Close Grip)

Overhead Press (Barbell)

Lat Pulldown

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Upper body

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lunge (Dumbbell)

Standing Calf Raise

Plank

Lower body

You can replace incline bench with dumbbell press and cable flys with pec deck

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Bench press emphasis

You can replace floor press with close grip bench or spoto press

Deadlift (Barbell)

Floor Press (Barbell)

Seated Row (Cable)

Face Pull

Lateral Raise (Dumbbell)

Shrug (Barbell)

Back and shoulders

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