hybrid

by Jose F.

Program Description

friendly training

Program Overview

Level
Beginner, Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 28, 2025 10:29
Last Edited
Apr 29, 2025 10:23

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

8 reps

RPE 7

2A

Split Squat (Dumbbell)

3

10 reps

-

3A

Single Leg Romanian Deadlift

3

8 reps

-

4A

Push Up

4

20 reps

-

5A

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

4

8 reps

RPE 7

2A

Split Squat (Dumbbell)

3

10 reps

-

3A

Single Leg Romanian Deadlift

3

8 reps

-

4A

Push Up

4

20 reps

-

5A

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

4

8 reps

RPE 7

2A

Split Squat (Dumbbell)

3

10 reps

-

3A

Single Leg Romanian Deadlift

3

8 reps

-

4A

Push Up

4

20 reps

-

5A

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

4

8 reps

RPE 7

2A

Split Squat (Dumbbell)

3

10 reps

-

3A

Single Leg Romanian Deadlift

3

8 reps

-

4A

Push Up

4

20 reps

-

5A

Pull-Up (Bodyweight)

4

8 reps

-

Day 2

1A

Push Up

4

20 reps

-

1B

Pull-Up (Bodyweight)

4

8 reps

-

2A

Single Arm Row (Dumbbell)

4

8 reps

-

2B

Overhead Press (Barbell)

4

8 reps

-

3A

Dips Between Chairs

3

10 reps

-

3B

Straight Arm Pulldown

3

10 reps

-

Day 2

1A

Push Up

4

20 reps

-

1B

Pull-Up (Bodyweight)

4

8 reps

-

2A

Single Arm Row (Dumbbell)

4

8 reps

-

2B

Overhead Press (Barbell)

4

8 reps

-

3A

Dips Between Chairs

3

10 reps

-

3B

Straight Arm Pulldown

3

10 reps

-

Day 2

1A

Push Up

4

20 reps

-

1B

Pull-Up (Bodyweight)

4

8 reps

-

2A

Single Arm Row (Dumbbell)

4

8 reps

-

2B

Overhead Press (Barbell)

4

8 reps

-

3A

Dips Between Chairs

3

10 reps

-

3B

Straight Arm Pulldown

3

10 reps

-

Day 2

1A

Push Up

4

20 reps

-

1B

Pull-Up (Bodyweight)

4

8 reps

-

2A

Single Arm Row (Dumbbell)

4

8 reps

-

2B

Overhead Press (Barbell)

4

8 reps

-

3A

Dips Between Chairs

3

10 reps

-

3B

Straight Arm Pulldown

3

10 reps

-

Day 3

1A

Goblet Squat

1

-

1B

Jump Squat

1

-

2A

Hamstring Curl

3

5 reps

-

3

Kettlebell Swing

3

12 reps

-

Day 3

1A

Goblet Squat

1

-

1B

Jump Squat

1

-

2A

Hamstring Curl

3

5 reps

-

3

Kettlebell Swing

3

12 reps

-

Day 3

1A

Goblet Squat

1

-

1B

Jump Squat

1

-

2A

Hamstring Curl

3

5 reps

-

3

Kettlebell Swing

3

12 reps

-

Day 3

1A

Goblet Squat

1

-

1B

Jump Squat

1

-

2A

Hamstring Curl

3

5 reps

-

3

Kettlebell Swing

3

12 reps

-

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

@7

2A

Split Squat (Dumbbell)

3 Sets

10 Reps

-

3A

Single Leg Romanian Deadlift

3 Sets

8 Reps

-

4A

Push Up

4 Sets

20 Reps

-

5A

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

Day 2

1A

Push Up

4 Sets

20 Reps

-

1B

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

2A

Single Arm Row (Dumbbell)

4 Sets

8 Reps

-

2B

Overhead Press (Barbell)

4 Sets

8 Reps

-

3A

Dips Between Chairs

3 Sets

10 Reps

-

3B

Straight Arm Pulldown

3 Sets

10 Reps

-

Day 3

1A

Goblet Squat

1 Set

-

1B

Jump Squat

1 Set

-

2A

Hamstring Curl

3 Sets

5 Reps

-

3

Kettlebell Swing

3 Sets

12 Reps

-