6-Day Power Hybrid

This program is designed for intermediate-to-advanced lifters seeking to drive significant muscle growth (hypertrophy) while building overall strength. It utilizes a 6-day hybrid split, combining elements of Upper/Lower and Push/Pull methodologies, plus dedicated Arm/Core work. The frequent training stimulus, varied rep ranges, and inclusion of supersets, giant sets, and finishers aim to maximize workout intensity and promote consistent physique development.

This program uses RPE. RPE is subjective. Use these targets as guides. If you're feeling strong, the weight might feel like an RPE 7 – increase it next time. If you're feeling fatigued, the same weight might feel like an RPE 9.5 – it's okay to adjust the weight down slightly to stay within the target RPE range. Listen to your body!

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Bench Press (Barbell)

Upper

Romanian Deadlift (Barbell)

Lower B

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Push

Lat Pulldown

Pull

Farmer's Walk (Weighted)

Arms + Core

Squat (Barbell)

Leg Press (45 Degrees)

Lower A

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