Swimmer's Hybrid 1.0

Designed for casual swimmers that go to the gym. It's a Lower / Upper / Full Body split that aims to hit most muscles twice a week.

Make sure to include stretching.

Designed for casual swimmers that go to the gym. It's a Lower / Upper / Full Body split that aims to hit most muscles twice a week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Swimming

Swim

Swim / Rest

Bench Press (Barbell)

Pull-Up (Wide Grip, Weighted)

Rear Delt Fly (Cable)

Upper

Face Pull

Full Body

Squat (Paused)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hanging Leg Raise

Lower

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