Hybrid Program M3zoxf

Copyright © 2020 25seven
Hybrid Program | Dejan Stipke 1

INTRODUCTION
Hey Gang, welcome to my Hybrid Workout program!
I started doing hybrid workouts to break my strength plateau
in Calisthenics & Weighted Calisthenics, but also to improve in
every expect of fitness, from overall strength to a more aesthetic
body!
What does Hybrid mean?

My HYBRID workout program is a mix of Weighted Calisthenics,
Olympic Weightlifting & Bodybuilding.
What advantages does the hybrid program have?

- better posture
- gaining your bone density
- increasing your strength
- decreasing your risk of injury
- maintaining and building muscle tissue
- boost your sport performance
Do every exercise slowly and with full control.

Feel the contacting muscles and the stretch. The body mind
connection is very important.
Every exercise is linked to a video which demonstrates the right
execution of it.
If you can’t do the recommended reps or sets, lower it to your
level and slowly increase in upcoming weeks!
Finish all sets of the first exercise and move on to the second,
third, etc. until you finish the whole workout.
The advised break between sets and exercises is 3-5 minutes
on Monday and Tuesday, and 90-120 seconds during the rest of
the week.

INTRODUCTION
You have to know your PR in Muscle ups, Squats, Pull ups, Dips,
Bench Presses, Deadlift.
The percentages in the program are the percentage of your PR,
i.e. the maximum weight you can do a clean repetition with.
If you are advanced in Olympic Weight Lifting, you can

increase the weight which you previously used and include
the grip in the workouts.
JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

ONLY FOR HYBRID GORILLA MEMBERS!
ANSWER THE QUESTION TO ENTER THE GROUP WITH “HYBRID GORILLA BEAST”

REQUIREMENTS
5-8 muscle ups 30-50 squats
15 pull ups 20 dips
EQUIPMENT
Dumbbells Barbells
Gym equipment Dip bar
Pull up bar Weight plates

TERMS OF
HYBRID WORKOUT
exercise name amount of reps
amount of sets
Muscle Ups
Upper Body - Strength
bodyweight: 5 reps 2 sets

70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
% of your PR
seated dumbell curls
adjust the weight to your level 3 sets
10 reps your level: you can do all
reps clean with this weight
Plank hold
1 min 3 sets
amount of time
Power Cleans power clean technique training

bar: technique training 8 reps 5 sets
bar + 10 kg: 8 reps 10 sets
just use the bar just use the bar +10kg
Stretch!
don’t forget to cool down after your workout
DAY 1
week 1
Muscle Ups
Upper Body

70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
Pull Ups
70%: 5 reps 2 sets
85%: 3 reps 1 set
95%: 2 reps 1 set
100%: 1 rep 8 sets
Stretch!

Hybrid Program | Dejan Stipke
DAY 2
week 1
Power Cleans
Lower Body

bar +10kg: 8 reps 10 sets
Squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
95%: 2-3 reps 1 set
100%: 1 rep 8 sets
Deadlifts
70%: 5 reps 1 set
85%: 3 reps 1 set
95%: 1 rep 1 set
100%: 1 rep 8 sets
Stretch!

DAY 3
week 1
REst day!

DAY 4
week 1
Muscle Ups
pull day
bodyweight: 8 reps 1 set

70%: 5 reps 3 sets
Pull ups
50%: 8 reps 1 set
70%: 8 reps 2 sets
Chin ups
50%: 10 reps 1 set
70%: 8 reps 1 set
75%: 8 reps 2 sets
barbell rows
adjust the weight to your level
8 reps 3 sets
MORE ON NEXT PAGE!

DAY 4
week 1
barbell curls
pull day

8 reps 4 sets
seated dumbell curls
10 reps 3 sets
Plank hold
ABS
1 min 3 sets
Crunches
12 reps 3 set
Stretch!

DAY 5
week 1
Handstand Push ups

Push day
5-8 reps 5 sets

bench presses
50%: 12 reps 1 set
75%: 10 reps 1 set
80%: 8 reps 2 sets
incline push ups
purple band: 10 reps 2 sets
green band: 8 reps 2 sets
incline dumbbell presses
8 reps 3 sets
dumbell flys
10-12 reps 3 sets
MORE ON NEXT PAGE!

DAY 5
week 1
dumbell tricep extension

Push day

12 reps 3 sets
tricep extension
12 reps 3 sets
Stretch!

DAY 6
week 1
squats
leg day
50%: 12 reps 1 set

75%: 10 reps 1 set
80%: 8 reps 2 sets
goblet squats
12 reps 4 sets
leg extension
12 reps 3 sets
TRX hamstring curls
12 reps 3 sets
Seated calf raises
15 reps 3 sets
calf raises
15 reps 3 sets
MORE ON NEXT PAGE!

DAY 6
week 1
side plank hold

abs
30 sec 3 set
hanging leg raises
12 reps 3 sets
Stretch!

DAY 7
week 1
Rest day

DAY 1
week 2
muscle ups
upper body

70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 reps 8 sets
pull ups
70%: 5 reps 2 sets
85%: 3 reps 1 set
95%: 2 reps 1 set
100%: 1 rep 8 sets
Stretch!

DAY 2
week 2
power cleans
lower body

squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
95%: 2-3 reps 1 set
100%: 1 rep 8 sets
deadlifts
70%: 5 reps 1 set
85%: 3 reps 1 set
95%: 1 rep 1 set
100%: 1 rep 8 sets
Stretch!

DAY 3
week 2
rest day

DAY 4
week 2
muscle ups
pull day

70%: 5 reps 3 sets
hammer pulls
50%: 10 reps 1 set
70%: 8 reps 2 sets
one arm dumbbell rows
8 reps 4 sets
weighted australian pulls
10 reps 3 sets
preacher curls - ez bar
10 reps 3 sets
MORE ON NEXT PAGE!

DAY 4
week 2
side plank dips

abs
10 reps 3 sets
dip bar hip raises
10 reps 3 sets
Stretch!

DAY 5
week 2
handstand push ups

push day
5 reps 4 sets
military presses
8 reps 3 sets
incline bench presses
10 reps 4 sets
crush grip dumbbell presses
8 reps 4 sets
diamond push ups
12 reps 4 sets
seated rear delt flys
12 reps 4 sets
Stretch!

DAY 6
week 2
front squats
leg day
bar: 12 reps 1 set

50%: 12 reps 1 set
70%: 10 reps 1 set
80%: 8 reps 2 sets
leg extension
12 reps 4 sets
stiff leg dumbbell deadlifts
10 reps 4 sets
elevated single leg hamstring bridges
12 reps 3 sets
MORE ON NEXT PAGE!

DAY 6
week 2
donkey calf raises

leg day

15 reps 3 sets
single leg calf raises
12 reps 3 sets
sit ups
abs
12 reps 4 sets
russian twist
12 reps 4 sets
Stretch!

DAY 7
week 2
Rest day

DAY 1
week 3
muscle ups
upper body

70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
pull ups
70%: 5 reps 2 sets
85%: 3 reps 1 set
95%: 2 reps 1 set
100%: 1 rep 8 sets
Stretch!

DAY 2
week 3
power cleans
lower body

squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
95%: 2-3 reps 1 set
100%: 1 rep 8 sets
deadlifts
70%: 5 reps 1 set
80%: 3 reps 1 set
95%: 1 rep 1 set
100%: 1 rep 8 set
Stretch!

DAY 3
week 3
rest day

DAY 4
week 3
muscle ups
pull day

50%: 5 reps 1 set
60%: 3-5 reps 2 sets
chin ups
50%: 8 reps 1 set
70%: 8 reps 2 sets
t-bar rows
12 reps 4 sets
barbell curls
8 reps 3 sets
MORE ON NEXT PAGE!

DAY 4
week 3
hammer dumbbell curls

pull day

10 reps 4 sets
barbell shrugs
12 reps 4 sets
plank hold
abs
1 min 3 sets
Stretch!

DAY 5
week 3
handstand push ups

push day
5 reps 5 sets
10 reps 4 sets
weighted push ups
12 reps 4 sets
dips
50%: 10 reps 1 set
70%: 8 reps 2 sets
ring flys
12 reps 3 sets
tricep extension
12 reps 3 sets
Stretch!

DAY 6
week 3
squats
leg day
bar: 12 reps 1 set

50%: 12 reps 1 set
70%: 10 reps 1 set
85%: 6-8 reps 1 set
pistol squats
8 reps 4 sets
bulgarian lunges
12 reps 4 sets
leg extension
10 reps 4 sets
dumbbell hamstring curls
12 reps 4 sets
calf raises
15 reps 5 sets
MORE ON NEXT PAGE!

DAY 6
week 3
hanging leg raises

abs
12 reps 4 sets
knee ins
15 reps 4 sets
Stretch!

DAY 7
week 3
Rest day

DAY 1
week 4
muscle ups
upper body

50%: 3 reps 1 set
60%: 2 reps 1 set
70%: 1 rep 8 sets
pull ups
50%: 5 reps 2 sets
65%: 3 reps 1 set
75%: 2 reps 1 set
80%: 1 rep 8 sets
Stretch!

DAY 2
week 4
power cleans
Lower body

squats
bar: 12 reps 1 set
50%: 8 reps 1 set
60%: 5 reps 1 set
75%: 2-3 reps 1 set
80%: 1 rep 8 sets
deadlifts
50%: 5 reps 1 set
65%: 3 reps 1 set
75%: 1 rep 1 set
80%: 1 rep 8 sets
Stretch!

DAY 3
week 4
rest day

DAY 4
week 4
scapular pulls
pull day
12 reps 3 sets
muscle ups
5 reps 4 sets
pull ups
40%: 10 reps 1 set
60%: 8 reps 2 sets
hammer pulls
50%: 8 reps 3 sets
trx australian pulls
12 reps 3 sets
12 reps 3 sets
MORE ON NEXT PAGE!

DAY 4
week 4
russian twist
abs
12 reps 4 sets
laying leg raises
15 reps 4 sets
Stretch!

DAY 5
week 4
power push ups

push day
8 reps 4 sets
bench presses
50%: 12 reps 1 set
70%: 8 reps 3 sets
incline push ups
12 reps 4 sets
diamond push ups
purple bands: 8 reps 3 sets
dips
50%: 8 reps 3 sets
dumbbell tricep extension
12 reps 4 sets
Stretch!

DAY 6
week 4
goblet squats
leg day

12 reps 4 sets
lunges
12 reps 4 sets
leg extension
15 reps 3 sets
TRX hamstring curls
12 reps 3 sets
single leg calf raise
15 reps 3 sets
seated calf raises
12 reps 3 sets
MORE ON NEXT PAGE!

DAY 6
week 4
hanging knee raises

abs
12 reps 3 sets
side plank dips
10 reps 3 sets
Stretch!

DAY 7
week 4
Rest day

DAY 1
week 5
muscle ups
Upper Body

70%: 3 reps 1 set
85%: 2 reps 1 set
95%: 1 rep 8 sets
pull ups
70%: 5 reps 2 sets
75%: 3 reps 1 set
80%: 2 reps 1 set
90%: 3 reps 8 sets
Stretch!

DAY 2
week 5
power cleans
lowwr body

bar +40kg: 1 set 5 sets
squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
90%: 2-3 reps 1 set
95%: 1 rep 8 sets
deadlifts
70%: 5 reps 1 set
80%: 3 reps 1 set
90%: 1 reps 1 set
95%: 1 reps 8 sets
Stretch!

DAY 3
week 5
rest day

DAY 4
week 5
muscle ups
pull day

50%: 3-5 reps 3 sets
pull ups
50%: 12 reps 1 set
70%: 8 reps 3 sets
chin ups
50%: 12 reps 1 set
70%: 8 reps 3 sets
8-10 reps 4 sets
t-bar rows
12 reps 4 sets
concentration bicep curls
12 reps 3 sets
MORE ON NEXT PAGE!

DAY 4
week 5
crunches
abs
12 reps 3 sets
V sit ups
12 reps 3 sets
laying leg raises
12 reps 3 sets
russian twist
12 reps 3 sets
Stretch!

DAY 5
week 5
handstand push ups

push day
5 reps 3 sets
military presses
8 reps 3 sets
bench presses
50%: 12 reps 1 set
70%: 8 reps 1 set
80%: 8 reps 2 sets
incline dumbbell chest presses
12 reps 3 sets
incline push ups
purple band: 12 reps 1 set
green band: 8 reps 2 sets
diamond push ups
purple band: 8-12 reps 4 sets
dips
50%: 12 reps 1 set
70%: 10 reps 2 sets
Stretch!

DAY 6
week 5
jump squats
leg day
12 reps 4 sets
squats
60%: 12 reps 1 set
70%: 10 reps 1 set
80%: 8 reps 2 sets
side lunges
12 reps 3 sets
leg extension
12 reps 4 sets
stiff leg deadlifts
10 reps 4 sets
MORE ON NEXT PAGE!

DAY 6
week 5
plank hold
abs
1 min 3 sets
side plank dips
10 reps 3 sets
Stretch!

DAY 7
week 5
Rest day

DAY 1
week 6
increase your prs by 5kg (or more), if 90%, 95%, or 100%

upper body
feels easier and comfortable!

muscle ups
70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
pull ups
70%: 5 reps 2 sets
80%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
Stretch!

DAY 2
week 6
power cleans
lower body
(add weight if you feel comfort-

able)
bar: 8 reps 3-4 sets
bar +20kg: 5-8 reps 2 sets
bar +40kg: 1 rep 5 sets
squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
90%: 2-3 reps 1 set
100%: 1 rep 8 sets
deadlifts
70%: 5 reps 1 set
80%: 3 reps 1 set
90%: 1 rep 1 set
100%: 1 rep 8 sets
Stretch!

DAY 3
week 6
rest day

DAY 4
week 6
muscle ups
pull day

60%: 5 reps 1 set
70%: 3-5 reps 1 set
pull ups
50%: 12 reps 1 set
70%: 8 reps 2 sets
australian pulls
12 reps 4 sets
one arm dumbbell back rows
8-10 reps 3 sets
barbell curls
8-12 reps 4 sets
MORE ON NEXT PAGE!

DAY 4
week 6
russian twist
abs
10 kg: 12 reps 3 sets

sit ups
12 reps 3 sets
Stretch!

DAY 5
week 6
power push ups

push day
10 reps 3 sets
60%: 12 reps 1 set
70%: 10 reps 1 set
80%: 8 reps 1 set
decline push ups
12 reps 4 sets
dips
50%: 10 reps 1 set
70%: 8 reps 2 sets
12 reps 3 sets
tricep extension
10 reps 3 sets
Stretch!

DAY 6
week 6
front squats
leg day
50%: 15 reps 1 set

70%: 12 reps 1 set
80%: 8 reps 2 sets
goblet squats
12 reps 3 sets
lunges
15 reps 3 sets
leg extension
15 reps 3 sets
elevated single leg hamstring bridges
12 reps 4 sets
donkey calf raises
12 reps 3 sets
MORE ON NEXT PAGE!

DAY 6
week 6
seated calf raises

leg day

12 reps 3 sets
side plank dips

abs
1 min 3 sets
Stretch!

DAY 7
week 6
Rest day

DAY 1
week 7
increase your prs by 5kg (or more), if 90%, 95%, or 100%

upper body
feels easier and comfortable!

muscle ups
70%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
pull ups
70%: 5 reps 2 sets
80%: 3 reps 1 set
90%: 2 reps 1 set
100%: 1 rep 8 sets
Stretch!

DAY 2
week 7
power cleans
lower body
bar +10kg:
technique training 8 reps 3 sets
squats
bar: 12 reps 1 set
70%: 8 reps 1 set
80%: 5 reps 1 set
90%: 2-3 reps 1 set
100%: 1 rep 8 sets
deadlifts
70%: 5 reps 1 set
80%: 3 reps 1 set
90%: 1 rep 1 set
100%: 1 rep 8 sets
Stretch!

DAY 3
week 7
rest day

DAY 4
week 7
muscle ups
pull day

60%: 3-5 reps 1 set
70%: 3 reps 2 sets
chin ups
60%: 10 reps 1 set
70%: 8 reps 1 set
weighted australian pulls
8-12 reps 3 sets
t-bar rows
12 reps 4 sets
MORE ON NEXT PAGE!

DAY 4
week 7
barbell curls
pull day

8 reps 3 sets
hammer dumbbell curls
12 reps 3 sets
plank hold
abs
1 min 3 sets
side plank dips
12 reps 3 sets
Stretch!

DAY 5
week 7
handstand push ups

push day
5 reps 4 sets
military presses
5 reps 4 sets
12 reps 4 sets
band resistance diamond push ups
adjust the band to your level
10 reps 3 sets
bench dips
12 reps 4 sets
tricep extension
15 reps 4 sets
Stretch!

DAY 6
week 7
front squats
leg day

8-12 reps 4 sets
heel elevated goblet squats
12 reps 4 sets
sissy squats
10 reps 3 sets
leg extension
15 reps 3 sets
TRX hamstring curls
12 reps 4 sets
seated calf raises
15 reps 3 sets
calf raises
15 reps 3 sets
MORE ON NEXT PAGE!

DAY 6
week 7
seated calf raises

leg day

15 reps 3 sets
calf raises
15 reps 3 sets
t-cross sit ups

abs
12 reps 3 sets
crunches
12 reps 3 sets
Stretch!

DAY 7
week 7
Rest day

DAY 1
week 8
muscle ups
upper body

60%: 3 reps 1 set
70%: 2 reps 1 set
80%: 1 rep 8 sets
pull ups
45%: 5 reps 2 sets
50%: 3 reps 1 set
65%: 2 reps 1 set
75%: 1 rep 8 sets
Stretch!

DAY 2
week 8
power cleans
lower body
bar: technique training: 8 reps 3 sets

bar +10kg: 8 reps
5 sets
squats
bar: 12 reps 1 set
50%: 8 reps 1 set
60%: 5 reps 1 set
70%: 2-3 reps 1 set
80%: 1 rep 8 sets
deadlifts
60%: 5 reps 1 set
70%: 3 reps 1 set
75%: 1 rep 1 set
90%: 1 rep 8 sets
Stretch!

DAY 3
week 8
rest day

DAY 4
week 8
scapular pulls
pull day
12 reps 3 sets
muscle ups
5 reps 3 sets
pull ups
40%: 10 reps 1 set
60%: 8 reps 1 set
closed grip chin ups
10 reps 4 sets
barbell rows
12 reps 4 sets
MORE ON NEXT PAGE!

DAY 4
week 8

pull day

12 reps 3 sets
concentration curls
12 reps 3 sets
sit ups
abs
12 reps 3 sets
hanging leg raises
12 reps 3 sets
Stretch!

DAY 5
week 8
power push ups

push day
10 reps 3 sets
bench presses
12 reps 4 sets
10 reps 3 sets
incline push ups
12 reps 4 sets
dips
70%: 8 reps 2 sets
12 reps 4 sets
tricep extension
15 reps 4 sets
Stretch!

DAY 6
week 8
squats
leg day
bar: 15 reps 1 set

60%: 12 reps 1 set
70%: 8 reps 2 sets
pistol squats
8 reps 4 sets
bulgarian lunges
12 reps 4 sets
elevated hamstring bridges
12 reps 3 sets
trx hamstring curls
10 reps 3 sets
seated calf raises
15 reps 5 sets
MORE ON NEXT PAGE!

DAY 6
week 8
crunches
abs
12 reps 5 sets
knee ins
15 reps 3 sets
Stretch!

DAY 7
week 8
Rest day

YOU DID IT - GREAT JOB!
GORILLA HYBRID
VOLUME 2
COMING SOON!
@iamstipke


Hybrid Program M3zoxf

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Hybrid Program M3zoxf

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Copyright © 2020 25seven

Hybrid Program | Dejan Stipke 1

What does Hybrid mean?

What advantages does the hybrid program have?

Do every exercise slowly and with full control.

Copyright © 2020 25seven

If you are advanced in Olympic Weight Lifting, you can

JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

Copyright © 2020 25seven

15 pull ups 20 dips

Gym equipment Dip bar

Pull up bar Weight plates

Copyright © 2020 25seven

bodyweight: 5 reps 2 sets

Power Cleans power clean technique training

just use the bar just use the bar +10kg

bodyweight: 5 reps 2 sets

Copyright © 2020 25seven

bar: technique training 8 reps 5 sets

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Copyright © 2020 25seven

bodyweight: 8 reps 1 set

MORE ON NEXT PAGE!

Copyright © 2020 25seven

adjust the weight to your level

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Handstand Push ups

5-8 reps 5 sets

MORE ON NEXT PAGE!

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dumbell tricep extension

adjust the weight to your level

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50%: 12 reps 1 set

MORE ON NEXT PAGE!

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side plank hold

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bodyweight: 5 reps 2 sets

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bar: technique training 8 reps 5 sets

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bodyweight: 5 reps 1 set

MORE ON NEXT PAGE!

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side plank dips

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handstand push ups

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bar: 12 reps 1 set

MORE ON NEXT PAGE!

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donkey calf raises

adjust the weight to your level

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bodyweight: 5 reps 2 sets

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bar: technique training 8 reps 5 sets

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Copyright © 2020 25seven