Hybrid training (Thenics + Heavy Duty) - Joe

I want to do Hybrid (Thenics + Heavy Duty) to save time because I took to much time at the gym with bodybuilding.

If you want to work for calisthenic skills and save time at the gym, this program is nice.

PS if you want to edit the sets and reps, go ahead and do whatever you feel is best for yourself.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

shoulder press smith machine

side lateral raise holds

planche leans

Dragon Flag

Lying Leg Raise

Pull-Up (Weighted)

Lat Pulldown

Shoulders/Abs/Back 1

Squat (Barbell)

Hack Squat

Hip Thrust (Machine)

Lying Leg Curl

Lower 1

Incline Bench Press (Barbell)

Dip (Weighted)

Chin-Up (Weighted)

Alternating Hammer Curl

Alternating Dumbbell Curl

Single Arm Wrist Curls 

Reverse Wrist Curls (Cable)

Bicep/Chest/Tricep 1

Front Raise

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

plank hold

Dumbbell Row

Wide Grip Pull-Up

Shoulders/Abs/Back 2

Leg Extension

lying leg press

Deadlift (Barbell)

Sissy Squat

Pistol Squat

Lower 2

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Neck Curl

Bicep/Chest/Tricep 2

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