HYBRID - FULL BODY - WEEK 1

DAY 1 - FULL BODY #1

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Romanian Deadlift 3 6-8 3-4
Overhead Press 3 8 - 10 3-4
Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Sissy Squat 3 8 - 15 2
Band Rear Delt Fly 3 15 - 20 2
Incline Bicep Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Vertical Push-Up 3 6-8 3-4
DB Pullover 3 8 - 12 2-3
Lunge 3 12 - 15 L/R 2
Larsen Bench Press 3 8 - 12 3-4
DB Row 3 10 - 12 3-4
DB Chest Fly 3 12 - 15 2
Calf Raise 3 10 - 12 2
BW Tricep Extension 3 10 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Squat 3 6-8 3-4
Dip 3 8 - 10 3-4
Chin-Up 3 8 - 10 3-4
Nordic Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
DB Lateral Raise 3 12 - 15 2
Calf Raise 3 10 - 12 2
Ring Bicep Curl 3 12 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Pendlay Row 3 6-8 3-4
Incline Bench Press 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Back Extension 3 10 - 20 2-3
Lu Lateral Raise 3 12 - 15 2
DB Skull Crusher 3 12 - 15 2
DB Rear Delt Fly 3 15 - 20 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 2
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Romanian Deadlift 3 6-8 3-4
Overhead Press 3 8 - 10 3-4
Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Sissy Squat 3 8 - 15 2
Band Rear Delt Fly 3 15 - 20 2
Incline Bicep Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Vertical Push-Up 3 6-8 3-4
DB Pullover 3 8 - 12 2-3
Lunge 3 12 - 15 L/R 2
Larsen Bench Press 3 8 - 12 3-4
DB Row 3 10 - 12 3-4
DB Chest Fly 3 12 - 15 2
Calf Raise 3 10 - 12 2
BW Tricep Extension 3 10 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Squat 3 6-8 3-4
Dip 3 8 - 10 3-4
Chin-Up 3 8 - 10 3-4
Nordic Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
DB Lateral Raise 3 12 - 15 2
Calf Raise 3 10 - 12 2
Ring Bicep Curl 3 12 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Pendlay Row 3 6-8 3-4
Incline Bench Press 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Back Extension 3 10 - 20 2-3
Lu Lateral Raise 3 12 - 15 2
DB Skull Crusher 3 12 - 15 2
DB Rear Delt Fly 3 15 - 20 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 3
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Romanian Deadlift 3 6-8 3-4
Overhead Press 3 8 - 10 3-4
Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Sissy Squat 3 8 - 15 2
Band Rear Delt Fly 3 15 - 20 2
Incline Bicep Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Vertical Push-Up 3 6-8 3-4
DB Pullover 3 8 - 12 2-3
Lunge 3 12 - 15 L/R 2
Larsen Bench Press 3 8 - 12 3-4
DB Row 3 10 - 12 3-4
DB Chest Fly 3 12 - 15 2
Calf Raise 4 10 - 12 2
BW Tricep Extension 3 10 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Squat 3 6-8 3-4
Dip 3 8 - 10 3-4
Chin-Up 3 8 - 10 3-4
Nordic Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
DB Lateral Raise 3 12 - 15 2
Calf Raise 4 10 - 12 2
Ring Bicep Curl 3 12 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Pendlay Row 3 6-8 3-4
Incline Bench Press 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Back Extension 3 10 - 20 2-3
Lu Lateral Raise 3 12 - 15 2
DB Skull Crusher 3 12 - 15 2
DB Rear Delt Fly 3 15 - 20 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 4
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Romanian Deadlift 4 6-8 3-4
Overhead Press 3 8 - 10 3-4
Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Sissy Squat 3 8 - 15 2
Band Rear Delt Fly 3 15 - 20 2
Incline Bicep Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Vertical Push-Up 4 6-8 3-4
DB Pullover 3 8 - 12 2-3
Lunge 3 12 - 15 L/R 2
Larsen Bench Press 3 8 - 12 3-4
DB Row 3 10 - 12 3-4
DB Chest Fly 3 12 - 15 2
Calf Raise 4 10 - 12 2
BW Tricep Extension 3 10 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Squat 4 6-8 3-4
Dip 3 8 - 10 3-4
Chin-Up 3 8 - 10 3-4
Nordic Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
DB Lateral Raise 3 12 - 15 2
Calf Raise 4 10 - 12 2
Ring Bicep Curl 3 12 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Pendlay Row 4 6-8 3-4
Incline Bench Press 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 10 3-4
Push-Up 3 8 - 12 2-3
Back Extension 3 10 - 20 2-3
Lu Lateral Raise 3 12 - 15 2
DB Skull Crusher 3 12 - 15 2
DB Rear Delt Fly 3 15 - 20 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 5
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Good Morning 3 8 - 10 3-4
Dip 3 8 - 12 3-4
Pull-Up 3 8 - 12 3-4
Larsen Bench Press 3 8 - 12 2-3
Reverse Nordic 3 8 - 12 2
Ring Rear Delt Fly 3 12 - 15 2
BB Braced Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Vertical Push-Up 4 6-8 3-4
BW Pullover 3 5-8 2-3
Split Squat 3 15 - 20 L/R 2
Push-Up 3 8 - 12 3-4
DB Row 3 12 - 15 3-4
Ring Chest Fly 3 12 - 15 2
Calf Raise 3 12 - 20 2
DB Skull Crusher 3 12 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Squat 4 6-8 3-4
Overhead Press 3 8 - 10 3-4
Chin-Up 3 8 - 12 3-4
Bodyweight Hamstring Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
Band Lateral Raise 3 12 - 15 2
Calf Raise 3 12 - 20 2
DB Spider Curl 3 10 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Pendlay Row 4 6-8 3-4
Push-Up 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 12 3-4
Incline Bench Press 3 8 - 12 2-3
Reverse Hyper 3 12 - 15 2-3
DB Tricep Kickback 3 10 - 12 2
DB Lateral Raise 3 12 - 15 2
DB Rear Delt Fly 2 20 - 30 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 6
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Good Morning 3 8 - 10 3-4
Dip 3 8 - 12 3-4
Pull-Up 3 8 - 12 3-4
Larsen Bench Press 3 8 - 12 2-3
Reverse Nordic 3 8 - 12 2
Ring Rear Delt Fly 3 12 - 15 2
BB Braced Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Vertical Push-Up 3 8 - 12 3-4
BW Pullover 3 5-8 2-3
Split Squat 3 15 - 20 L/R 2
Push-Up 3 8 - 12 3-4
DB Row 3 12 - 15 3-4
Ring Chest Fly 3 12 - 15 2
Calf Raise 3 12 - 20 2
DB Skull Crusher 3 12 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Squat 3 8 - 12 3-4
Overhead Press 3 8 - 10 3-4
Chin-Up 3 8 - 12 3-4
Bodyweight Hamstring Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
Band Lateral Raise 3 12 - 15 2
Calf Raise 3 12 - 20 2
DB Spider Curl 3 10 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Pendlay Row 3 8 - 12 3-4
Push-Up 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 12 3-4
Incline Bench Press 3 8 - 12 2-3
Reverse Hyper 3 12 - 15 2-3
DB Tricep Kickback 3 10 - 12 2
DB Lateral Raise 3 12 - 15 2
DB Rear Delt Fly 2 20 - 30 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 7
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Good Morning 3 8 - 10 3-4
Dip 3 8 - 12 3-4
Pull-Up 3 8 - 12 3-4
Larsen Bench Press 3 8 - 12 2-3
Reverse Nordic 3 8 - 12 2
Ring Rear Delt Fly 3 12 - 15 2
BB Braced Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Vertical Push-Up 3 8 - 12 3-4
BW Pullover 3 5-8 2-3
Split Squat 3 15 - 20 L/R 2
Push-Up 3 8 - 12 3-4
DB Row 3 12 - 15 3-4
Ring Chest Fly 3 12 - 15 2
Calf Raise 4 12 - 20 2
DB Skull Crusher 3 12 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Squat 3 8 - 12 3-4
Overhead Press 3 8 - 10 3-4
Chin-Up 3 8 - 12 3-4
Bodyweight Hamstring Curl 3 8 - 12 2-3
BW Row 3 8 - 15 2-3
Band Lateral Raise 3 12 - 15 2
Calf Raise 4 12 - 20 2
DB Spider Curl 3 10 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
Pendlay Row 3 8 - 12 3-4
Push-Up 3 8 - 12 3-4
Neutral Pull-Up 3 8 - 12 3-4
Incline Bench Press 3 8 - 12 2-3
Reverse Hyper 3 12 - 15 2-3
DB Tricep Kickback 3 10 - 12 2
DB Lateral Raise 3 12 - 15 2
DB Rear Delt Fly 2 20 - 30 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - WEEK 8
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Good Morning 4 8 - 10 3-4
Dip 4 8 - 12 3-4
Pull-Up 4 8 - 12 3-4
Larsen Bench Press 4 8 - 12 2-3
Reverse Nordic 3 8 - 12 2
Ring Rear Delt Fly 3 12 - 15 2
BB Braced Curl 3 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Vertical Push-Up 4 8 - 12 3-4
BW Pullover 4 5-8 2-3
Split Squat 3 15 - 20 L/R 2
Push-Up 3 8 - 12 3-4
DB Row 3 15 - 20 3-4
Ring Chest Fly 3 12 - 15 2
Calf Raise 4 12 - 20 2
DB Skull Crusher 3 12 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Squat 4 8 - 12 3-4
Overhead Press 4 8 - 10 3-4
Chin-Up 4 8 - 12 3-4
Bodyweight Hamstring Curl 3 8 - 12 2-3
BW Row 4 8 - 15 2-3
Band Lateral Raise 3 12 - 15 2
Calf Raise 4 12 - 20 2
DB Spider Curl 3 10 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
Pendlay Row 4 8 - 12 3-4
Push-Up 4 8 - 12 3-4
Neutral Pull-Up 4 8 - 12 3-4
Incline Bench Press 4 8 - 12 2-3
Reverse Hyper 3 15 - 20 2-3
DB Tricep Kickback 3 12 - 15 2
DB Lateral Raise 3 12 - 15 2
DB Rear Delt Fly 3 20 - 30 2

Calf Raise 3 10 - 12 2
 HYBRID - FULL BODY - DELOAD
DAY 1 - FULL BODY #1
EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
Romanian Deadlift 2 6-8 3-4
Overhead Press 2 8 - 10 3-4
Pull-Up 2 8 - 10 3-4
Push-Up 2 8 - 12 2-3
Sissy Squat 2 8 - 15 2
Band Rear Delt Fly 2 15 - 20 2
Incline Bicep Curl 2 8 - 12 2

DAY 2 - FULL BODY #2

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
Vertical Push-Up 2 6-8 3-4
DB Pullover 2 8 - 12 2-3
Lunge 2 12 - 15 L/R 2
Larsen Bench Press 2 8 - 12 3-4
DB Row 2 10 - 12 3-4
DB Chest Fly 2 12 - 15 2
Calf Raise 2 10 - 12 2
BW Tricep Extension 2 10 - 15 2

DAY 3 - FULL BODY #3

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
Squat 2 6-8 3-4
Dip 2 8 - 10 3-4
Chin-Up 2 8 - 10 3-4
Nordic Curl 2 8 - 12 2-3
BW Row 2 8 - 15 2-3
DB Lateral Raise 2 12 - 15 2
Calf Raise 2 10 - 12 2
Ring Bicep Curl 2 12 - 15 2

DAY 4 - FULL BODY #4

EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
Pendlay Row 2 6-8 3-4
Incline Bench Press 2 8 - 12 3-4
Neutral Pull-Up 2 8 - 10 3-4
Push-Up 2 8 - 12 2-3
Back Extension 2 10 - 20 2-3
Lu Lateral Raise 2 12 - 15 2
DB Skull Crusher 2 12 - 15 2
DB Rear Delt Fly 2 15 - 20 2

Calf Raise 3 10 - 12 2