Unleash your strength with this 6-week hybrid training program designed for those ready to elevate their fitness game. Comprising three sessions per week, you'll engage in a balanced mix of bodyweight and dumbbell exercises targeting all major muscle groups, including chest, back, legs, and core. Each workout is structured to maximize efficiency, with clear guidance on sets and rest periods to ensure you stay on track. Perfect for anyone looking to build functional strength and improve overall fitness in the comfort of their garage gym. Get ready to transform your body and boost your performance!

Strenght and hypertrophy, novice to medium

Hybrid strength training

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

DAY 1: CHEST, BACK, SHOULDERS •Perform all sets in sequence with 1-3 minutes rest in between.

Push Up

Overhead Press (Dumbbell)

One Arm Bent Over Row

Dips Between Chairs

Dead Hang

DAY 2: LEGS, •Perform all sets in sequence with 1-3 minutes rest in between.

Squat (Bodyweight)

Goblet Squat

Glute Bridge (Bodyweight)

Sit Up

Split Squat (Bodyweight)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

Lying Leg Raise

Must complete all the reps. If YES: Go to level2
If NO: repeat 3 last weeks... Good luck

Test week

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