Welcome to your 6 week hybrid program. It’s a hybrid program that includes the three major focuses needed to build a strong, aesthetic, and functional body. This program starts with mobility. If your muscles are the walls, and windows of a house then your joints is the foundation. No matter how strong your walls are if you don’t lay a solid foundation then your house will eventually crumble and fall.
This program is on a 4 day split. Lower Push, Upper Pull, Upper Push, and Lower Pull.Each day will be comprised of dynamic warm up follow by some sort of superset primer that is strategically put together based on the focus and muscle group being worked that day. Then we have our main compound lift where we will have determined rest time with our progressive overload. Then we will finish with a mobility HIIT finisher mean to raise your heart rate so you’re burning extra calories throughout the rest of the day.
As with all my programing it’s not just about the exercises and the weight but how you move the load. This means tempo is the driver at all times. Tempo is simply the amount of time it takes to complete a desired rep. For example if you have an hypertrophy tempo of 3-2-1 then that means it’s 3 seconds going down, pause for 2 seconds, then 3 seconds going up. Staying true to the tempo keeps you safe while maximizing muscle breakdown by not allowing you to use momentum, keeping majority of the load not the muscles and not the joints.
Weeks 1-3 will be repeated throughout weeks 4-6 so the second time you see this workout you should be familiar with the exercise and confident enough to progressive overload each movement. REMEMBER TO TRACK YOUR WEIGHTS! What ever weight you started to the first time you seen this workout try to go up at least 5-10 pounds as long as your form, technique, and tempo stays true. Lastly like symbols like #$%@ means superset. So if see exercises with the same symbols you train these together. One set each until all sets are completed.
Foam roll: lower back, quads, IT bands, glutes, and hamstrings
10 air squats
10 scoops each leg
10 wide outs
10 quad pulls each leg
10 hamstring pump
10 high knee pulls
CRAB WALK WITH BANDS AROUND CHINS 5YDSX2 AND BACK
CRAB WALK WITH BANDS SIDE TO SIDE 5YDSX2
Hip mobility (from prone position)
10 Straight leg kicks
10 fire hydrants
10 hip rotations forward
10 hip rotation backward
With band:
-Windmills over and back 10x
-Figure 8s 5 each way
Without band:
-Trunk twist standing10
-Trunk twist hinging 10
From prone position:
-Cobra to child’s pose 5x
-Thread the needle 5x each way
Bear crawl 5yd forward and backwards
Bear crawl 5yd side to side
(Lower body dynamic warm up)
# Staggered Goblet Squat 3x5 (3-2-3 tempo)
# split squat 3x8 each leg (3-2-1 tempo)
# Sky touch 3x20
Box Squats 10,8,8,10 (@,50,60,60,60%)
$ walking lunges 3x20yds or 10 each leg
$single leg glute bridge 3x10 each (1-2-3 tempo)
$Curtsy Lunge 3x8 each (3-2-1 tempo)
(Upper mobility dynamic warm up)
# pull up 3x10 (1-2-3 tempo)
# Db Single Arm Row 3x8 each (3-2-3 tempo)
# bb Good Mornings 3x10 (3-2-3 tempo)
%BB REVERSE GRIP BENT OVER ROW 10,8,6,4
%CORE SERISE 20 REPS EACH- 1. PLANK HOLD 2. RUSSIAN TWIST 3.BIRD DOG 4. SUPER MANS
&REVERSE FLYS 3X10
&DB CURLS 3X10 (3-2-3)
&PREACHER CURLS 3X10 EACH (3-2-3)
(Dynamic Warm Up for lower body)
# Db Reverse Lunge 3x8 each leg (3-2-1)
# Single Leg Glute Bridge 3x12 (1-2-3)
@ bb RDL 3x10 (3-2-1)
@Bulgarian Split Squat 3x8 each leg (3-2-3)
Bb hip thrust 10,8,8,10 (1-2-3 tempo with 10 sec isometric hold on last rep of each set)
$reverse hyperextension 3x12 (1-2-3)
$kb swing 3x12
(Dynamic Warm Up for upper body)
# Walkout to Push up 3x6 (3-2-3tempo)
# db Staggered incline Chest Press 3x10 (3-2-3 tempo)
# weighted v up 3x20
Bench press 10,8,8,10 (50,60,60,60)
&Db seated shoulder press 3x10 (3-2-1)
&3 way shoulder shocker 3x8 each (3-2-3)
&front plate raise 3x10 (3-2-3)
# bench dips 3x10 (1-2-3)
# db skull crusher 3x10 (3-2-3)
(Dynamic warm up lower body)
# Heel Elevated Goblet Squat 10,8,6 (3-2-1 tempo)
# db reverse lunge to step up 3x6 each leg (3-2-1)
# squat jumps 3x10
Box Squat 10,5,5,5,5 (50,55,60,65,70) (3-2-1 tempo)
&Plate OverHead Walking Lunges 3x20yds (or 10 each leg)
&broad jump 3x5
&db side lunge 3x8 each way (3-2-1)
(UPPER DYNAMIC WARM UP)
*Chin Up- 3x10 (1-2-3)
*landmine lawn Mower Row 3x8 each (1-2-3)
&landmine Anti Rotation 3x10 each
&db reverse Fly 3x10 (3-2-3)
Pendlay Row 10,8,6,4 (1-2-3)
%db pull over 3x10 (3-2-3)
%seated incline curls 3x10 (3-2-3)
%db zottman curls 3x12 (3-2-3)
(LOWER DYNAMIC WARM UP)
# LANDMINE REVERSE LUNGE (LOW HOLD) 3X8 EACH (3-2-1)
# LANDMINE SINGEL LEG RDL 3X8 EACH (3-2-1)
# BIRD DOG 3X10 EACH (3-2-3)
Deadlift 10,5,5,5,5 (50,55,60,65,70%)
&SINGLE LEG HIP THRUST 3X10 (With 10 sec isometric hold on last rep) (1-2-3)
&Db Sumo Squat 3x12 (3-2-3)
&box jump 3x5
& db farmers carry 3x40 yds
( UPPER BODY DYNAMIC WARM UP)
*DB PUSH UP 3X10 (3-2-1)
*db floor press 10,8,6 (1-2-3)
*med ball wall punch 3x20 (1-2-3)
-Bench press 10,5,5,5,5 (50,55,60,65,70%) (1-2-3)
-core series- 20 reps each 1. Sky touch 2. Knee tucks 3. Suitcases, 4.vups 5. Russian twist
&landmine single arm shoulder press (half kneeling) 3x8 each (1-2-3)
&db push press 3x8 (1-2-3)
&med ball slams 3x20 (speed)
&dips 3x10
(LOWER BODY DYNAMIC WARMUP)
# Db Heel elevated Goblet Squat 10,8,6 (3-2-3)
# db side lunge 3x8 (3-2-3)
# weighted v up 3x20
Box squat 10,8,6,4,2 (50,60,70,75,80)
*bb front squat 8,6,4
*walking lunges 3x20yds
*single leg glute bridge 3x12 each (1-2-3)
*weighted Russian twist 3x20 each
(UPPER DYNAMIC WARM UP)
&DB SINGLE ARM TUSKI ROW 10,8,6 (3-2-3)
&INVERTED ROW (SUPERNATE GRIP) 3X10 (1-2-3)
&BIRD DOG 3X10 EACH (3-2-3)
-BB REVERSE GRIP BENT OVER ROW 10,8,6,4
-BAND PULL APART 4X10
# BB 21sX3
# pinwheel curls 3x10 each
# supermans 3x20
(UPPER DYNAMIC WARM UP)
$PUSH UP 3X10 (3-2-1)
$DB CHEST PRESS TO FLY 3X8 EACH (3-2-3)
$LANDMINE ANTI ROTATION 3X10 EACH WAY
BENCH PRESS 10,8,6,4,2 (50,60,70,75,80)
# BB STANDING MILITARY PRESS 10,8,6 (1-2-3)
# FRONT PLATE RAIST TO STEERING WHEEL 3X10
# DIPS 3X10 (3-2-1)\
# DB CROSSBODY SKULL CRUSHER (3-2-3)
(LOWER BODY DYNAMIC WARMUP)
%Single leg hip thrust 3x10 each w/ isometric hold on last rep (1-2-3)
%Db RDL 3x10 (3-2-1)
*db reverse lunge 3x8 each
*db Sump Squat 3x12 (3-2-3)
Deadlift 10,8,6,4,2 (50,60,70,75,80)
# reverse hypertension 3x10 (1-2-3)
# bb good mornings 3x10 (3-2-3)
(Lower body dynamic warm up)
# Staggered Goblet Squat 3x5 (3-2-3 tempo)
# split squat 3x8 each leg (3-2-1 tempo)
# Sky touch 3x20
Box Squats 10,8,8,10 (@,50,60,60,60%)
$ walking lunges 3x20yds or 10 each leg
$single leg glute bridge 3x10 each (1-2-3 tempo)
$Curtsy Lunge 3x8 each (3-2-1 tempo)
(Upper mobility dynamic warm up)
# pull up 3x10 (1-2-3 tempo)
# Db Single Arm Row 3x8 each (3-2-3 tempo)
# bb Good Mornings 3x10 (3-2-3 tempo)
%BB REVERSE GRIP BENT OVER ROW 10,8,6,4
%CORE SERISE 20 REPS EACH- 1. PLANK HOLD 2. RUSSIAN TWIST 3.BIRD DOG 4. SUPER MANS
&REVERSE FLYS 3X10
&DB CURLS 3X10 (3-2-3)
&PREACHER CURLS 3X10 EACH (3-2-3)
(Dynamic Warm Up for lower body)
# Db Reverse Lunge 3x8 each leg (3-2-1)
# Single Leg Glute Bridge 3x12 (1-2-3)
@ bb RDL 3x10 (3-2-1)
@Bulgarian Split Squat 3x8 each leg (3-2-3)
Bb hip thrust 10,8,8,10 (1-2-3 tempo with 10 sec isometric hold on last rep of each set)
$reverse hyperextension 3x12 (1-2-3)
$kb swing 3x12
(Dynamic Warm Up for upper body)
# Walkout to Push up 3x6 (3-2-3tempo)
# db Staggered incline Chest Press 3x10 (3-2-3 tempo)
# weighted v up 3x20
Bench press 10,8,8,10 (50,60,60,60)
&Db seated shoulder press 3x10 (3-2-1)
&3 way shoulder shocker 3x8 each (3-2-3)
&front plate raise 3x10 (3-2-3)
# bench dips 3x10 (1-2-3)
# db skull crusher 3x10 (3-2-3)
(Dynamic warm up lower body)
# Heel Elevated Goblet Squat 10,8,6 (3-2-1 tempo)
# db reverse lunge to step up 3x6 each leg (3-2-1)
# squat jumps 3x10
Box Squat 10,5,5,5,5 (50,55,60,65,70) (3-2-1 tempo)
&Plate OverHead Walking Lunges 3x20yds (or 10 each leg)
&broad jump 3x5
&db side lunge 3x8 each way (3-2-1)
(UPPER DYNAMIC WARM UP)
*Chin Up- 3x10 (1-2-3)
*landmine lawn Mower Row 3x8 each (1-2-3)
&landmine Anti Rotation 3x10 each
&db reverse Fly 3x10 (3-2-3)
Pendlay Row 10,8,6,4 (1-2-3)
%db pull over 3x10 (3-2-3)
%seated incline curls 3x10 (3-2-3)
%db zottman curls 3x12 (3-2-3)
(LOWER DYNAMIC WARM UP)
# LANDMINE REVERSE LUNGE (LOW HOLD) 3X8 EACH (3-2-1)
# LANDMINE SINGEL LEG RDL 3X8 EACH (3-2-1)
# BIRD DOG 3X10 EACH (3-2-3)
Deadlift 10,5,5,5,5 (50,55,60,65,70%)
&SINGLE LEG HIP THRUST 3X10 (With 10 sec isometric hold on last rep) (1-2-3)
&Db Sumo Squat 3x12 (3-2-3)
&box jump 3x5
& db farmers carry 3x40 yds
( UPPER BODY DYNAMIC WARM UP)
*DB PUSH UP 3X10 (3-2-1)
*db floor press 10,8,6 (1-2-3)
*med ball wall punch 3x20 (1-2-3)
-Bench press 10,5,5,5,5 (50,55,60,65,70%) (1-2-3)
-core series- 20 reps each 1. Sky touch 2. Knee tucks 3. Suitcases, 4.vups 5. Russian twist
&landmine single arm shoulder press (half kneeling) 3x8 each (1-2-3)
&db push press 3x8 (1-2-3)
&med ball slams 3x20 (speed)
&dips 3x10
(LOWER BODY DYNAMIC WARMUP)
# Db Heel elevated Goblet Squat 10,8,6 (3-2-3)
# db side lunge 3x8 (3-2-3)
# weighted v up 3x20
Box squat 10,8,6,4,2 (50,60,70,75,80)
*bb front squat 8,6,4
*walking lunges 3x20yds
*single leg glute bridge 3x12 each (1-2-3)
*weighted Russian twist 3x20 each
(UPPER DYNAMIC WARM UP)
&DB SINGLE ARM TUSKI ROW 10,8,6 (3-2-3)
&INVERTED ROW (SUPERNATE GRIP) 3X10 (1-2-3)
&BIRD DOG 3X10 EACH (3-2-3)
-BB REVERSE GRIP BENT OVER ROW 10,8,6,4
-BAND PULL APART 4X10
# BB 21sX3
# pinwheel curls 3x10 each
# supermans 3x20
(UPPER DYNAMIC WARM UP)
$PUSH UP 3X10 (3-2-1)
$DB CHEST PRESS TO FLY 3X8 EACH (3-2-3)
$LANDMINE ANTI ROTATION 3X10 EACH WAY
BENCH PRESS 10,8,6,4,2 (50,60,70,75,80)
# BB STANDING MILITARY PRESS 10,8,6 (1-2-3)
# FRONT PLATE RAIST TO STEERING WHEEL 3X10
# DIPS 3X10 (3-2-1)\
# DB CROSSBODY SKULL CRUSHER (3-2-3)
(LOWER BODY DYNAMIC WARMUP)
%Single leg hip thrust 3x10 each w/ isometric hold on last rep (1-2-3)
%Db RDL 3x10 (3-2-1)
*db reverse lunge 3x8 each
*db Sump Squat 3x12 (3-2-3)
Deadlift 10,8,6,4,2 (50,60,70,75,80)
# reverse hypertension 3x10 (1-2-3)
# bb good mornings 3x10 (3-2-3)
Welcome to your 6 week hybrid program. It’s a hybrid program that includes the three major focuses needed to build a strong, aesthetic, and functional body. This program starts with mobility. If your muscles are the walls, and windows of a house then your joints is the foundation. No matter how strong your walls are if you don’t lay a solid foundation then your house will eventually crumble and fall.
This program is on a 4 day split. Lower Push, Upper Pull, Upper Push, and Lower Pull.Each day will be comprised of dynamic warm up follow by some sort of superset primer that is strategically put together based on the focus and muscle group being worked that day. Then we have our main compound lift where we will have determined rest time with our progressive overload. Then we will finish with a mobility HIIT finisher mean to raise your heart rate so you’re burning extra calories throughout the rest of the day.
As with all my programing it’s not just about the exercises and the weight but how you move the load. This means tempo is the driver at all times. Tempo is simply the amount of time it takes to complete a desired rep. For example if you have an hypertrophy tempo of 3-2-1 then that means it’s 3 seconds going down, pause for 2 seconds, then 3 seconds going up. Staying true to the tempo keeps you safe while maximizing muscle breakdown by not allowing you to use momentum, keeping majority of the load not the muscles and not the joints.
Weeks 1-3 will be repeated throughout weeks 4-6 so the second time you see this workout you should be familiar with the exercise and confident enough to progressive overload each movement. REMEMBER TO TRACK YOUR WEIGHTS! What ever weight you started to the first time you seen this workout try to go up at least 5-10 pounds as long as your form, technique, and tempo stays true. Lastly like symbols like #$%@ means superset. So if see exercises with the same symbols you train these together. One set each until all sets are completed.