12 week - Hybrid Workout Plan Creator: Hamid (H.

mids)

Monday: Hybrid Tuesday: Leg Wednesd Thursday: Friday: Saturday: Cali Sunday:
Day Day ay: Weights Day Leg Day Day
Week [Weighted pull [Weighted REST [Standing [Deadlifts 8sets CIRCUIT FOCUS: REST
1 ups - 4 sets squats - 8sets military press 5 reps very heavy [10 pull ups, 10
10reps] [Bent 5reps heavy 4sets 12reps] weight] [Lunge dips, 10 push
Week
over rows 4sets 8- weight] [Flat bench squat lunge ups - 5sets] [5
5 12 reps] [Deadlifts light dumbells 4sets circuit 10reps diamond push
Week [Weighted push weight 15 reps 12 reps] each movement ups, 5 wide push
9 ups - 4sets 4sets] [Landmines 4sets][Hamstrin ups, 5 tricep
10reps] [Incline [Hacksquat - 4sets 12reps] g curls 4sets pushups, 5
barbell bench - 10reps 4 [side raises 3sets 10reps][weighte incline pushups -
4sets 10reps] sets][leg 15reps] [chest d squat 5sets] [20
[Pike push ups - extentions - flys 3sets 10second hold paralell dips, 10
4sets 10reps] 4sets 10reps] 15reps] [Lat at bottom chin ups, 5
[Seated dumbell [Weighted pulldown 3sets 10reps 4sets commandos - 3
shoulder press explosive squats - 15 reps] [Tricep light weight] sets] [ 10 pike
4sets 10reps] 50 reps][Hip straight bar pull [standing calf pushups feet on
[Tricep rope pull thrusts - 4sets downs 3sets 12 raises 10reps 5 floor, 10 pike
down superset 12reps] reps] [Triceps sets] [Leg press - push ups raised
with bicep rope [Weighted straight bar 4sets 10reps] platform] [
curls - 4sets lunges 20 reps 3 inverted [ab flutter kicks, flutter kicks,
10reps each] sets] [calf raises - pulldowns 3sets bicycle kicks, and bicycle kicks, ab
[Weighted rope 4sets till 12 reps] plank hold crunches, vsits
ab crunches - 20 failure][hamstrin [Hammer curls 50seconds each every exersive
reps 3sets] g curls - 4sets 3sets 12reps] workout] [Ab 1min timer
10reps] [100 sit [Bicep EZ bar Lsits holds till 3sets]
12 week - Hybrid Workout Plan Creator: Hamid (H.mids)

Monday: Tuesday: Wednes Thursday: Friday: Saturday: Cali Sunday:

Hybrid Day Leg Day day: Weights Day Leg Day Day
Week Weighted push [Weighted REST Incline bench [30 minute [Incline pushups REST
2 ups 5 reps, squats - 8sets press 4sets walking step 10 reps 5 sets] [
weighted pull 5reps heavy 12reps] machine][Heavy incline diamond
Week
ups 5reps, pke weight] [seated deadlifts 8sets pushups 10 reps
6 push ups 5 [Deadlifts light shoulder press 5 reps] 3 sets] [decline
Week reps circuit weight 15 reps dumbells [Weighted pushups 10 reps
10 repeat 4times] 4sets][Double 4sets 12 reps] squats 4sets 15 5 sets] [pike
[Decline bench lunges 20 reps [Bent over reps pushups 10 reps
press 5sets 5 each side rows 4sets lightweight] 5 sets] [ pull ups
reps heavy] 3sets][double 12reps] [side [Goblet squats 50 reps] [archer
[landmines lunges 20 reps raises 3sets 4sets 10 reps] pull ups 3reps
5sets 5 reps each side 15reps] [Cable [Hip thrusts each side 5 sets]
heavy] 3sets][Goblet flys 3sets 4sets 10 [100 straight bar
[Shoulder squats 4sets 10 15reps] [close reps][Explosive dips] [100 chin
press machine reps] [Incline grip lat pull squats 5sets 10 ups] 50 face
5sets 5 reps leg press - 12 down 3sets 15 reps] [Leg pulls] [50 paralell
heavy] reps 4sets] reps] [Tricep extention dips] [window
[Weighted dips [Standing calf skull crushers inward form washers 50
5sets 10 reps] raises outward, 3sets 12 reps] 3sets 10 reps] seconds 3 sets]
[weighted chin inward and [Triceps single [Leg extention [hanging ab
ups 5sets 10 neutral 3 sets arm pulldowns outward form crunches sides
reps] each 10reps] 3sets 12 reps] 3sets 10reps] 10 reps straight
[Plank hold [Bicep curls [Standing calf 10 reps 3 sets]
1min hold 3sets 12reps] raises 25 reps 3
12 week - Hybrid Workout Plan Creator: Hamid (H.mids)

Monday: Tuesday: Wednes Thursday: Friday: Saturday: Cali Sunday:

Hybrid Day Leg Day day: Weights Day Leg Day Day
Week 3 [Weighted [Weighted REST seated military [Deadlifts 8sets Muscle up REST
Week 7 push ups - 4 squats - 8sets press 4sets 5 reps very focus training:
sets 10reps] 5reps heavy 12reps] [Flat heavy weight] [Get resistant
Week
[tbar rows weight] bench 4sets [Lunge squat band wrap
11 4sets 8-12 [Deadlifts light 12 reps] [bent lunge circuit around bar, put
reps] weight 15 reps over single arm 10reps each legs into band
[Weighted pull 4sets] dumbell rows movement and perform
ups - 4sets [Hacksquat - 4sets 12reps] 4sets][Hamstrin muscle ups 10
10reps] 10reps 4 [side raises on g curls 4sets reps 4 sets]
[Decline barbell sets][leg multigym 10reps][weighte [100 straight
bench - 4sets extentions - 15reps 3sets] d squat bar dips] [slow
10reps] [Pike 4sets 10reps] [seated chest 10second hold drops to lsit
push ups - [Weighted press machine at bottom from top of bar
4sets 10reps] explosive 3sets 15reps] 10reps 4sets 10 reps 4sets]
[Seated military squats - 50 [seated rows light weight] [diamond press
shoulder press reps][Hip 3sets 15 reps] [standing calf ups 150 reps]
4sets 10reps] thrusts - 4sets [Tricep rope raises 10reps 5 [pike pushups
[Tricep u bar 12reps] pull downs sets] [Leg press - 50 reps] [50
pull down [Weighted 3sets 12 reps] 4sets 10reps] chin ups]
superset with lunges 20 reps [Triceps single [ab flutter kicks, [paralell bar
bicep straight 3 sets] [calf arm bicycle kicks, crunches 100
bar - 4sets raises - 4sets till skullcrushers and plank hold reps]
10reps each] failure][hamstri 3sets 12 reps] 50seconds each [mountain
[Weighted rope ng curls - 4sets [bicep rope workout] [Ab climbers
12 week - Hybrid Workout Plan Creator: Hamid (H.mids)

Monday: Hybrid Tuesday: Leg Wednes Thursday: Friday: Saturday: Cali Sunday:
Day Day day: Weights Day Leg Day Day
Week Weighted push [Weighted squats REST Bent over barbell [30 minute [pull up circuit 5 REST
4 ups 5 reps, - 8sets 5reps rows 4sets walking step wide, 5 neutral,
weighted pull ups heavy weight] 12reps] [incline machine][Heavy 5 close grip
Week
5reps, pke push [Deadlifts light chest dumbells deadlifts 8sets 5 4sets] [50
8 ups 5 reps heavy weight 15 reps 4sets 12 reps] [ reps] [Weighted straight bar
Week circuit repeat 4sets][Double standing military squats 4sets 15 dips] [ decline
12 4times] [Flat lunges 20 reps press 4sets repslightweight] diamond
bench 5sets 5 each side 12reps] [side [Goblet squats pushups] [50
reps heavy] 3sets][double raises 3sets 4sets 10 reps] military
[landmines 5sets lunges 20 reps 15reps] [chest [Hip thrusts pushups] [50
5 reps heavy] each side flys 3sets 4sets 10 pike pushups]
[Shoulder press 3sets][Goblet 15reps] [Lat reps][Explosive [incline closegrip
dumbells 5sets 5 squats 4sets 10 pulldown 3sets squats 5sets 10 pushups 15
reps heavy] reps] [Incline leg 15 reps] [Tricep reps] [Leg reps 3 sets]
[Tricep bench press - 12 reps straight bar pull extention inward [deadhang until
dumbell skull 4sets] [Standing downs 3sets 12 form 3sets 10 failure 3 sets] [
crushers 3sets 12 calf raises reps] [Triceps reps] [Leg lsit hold till
reps] [Tricep outward, inward straight bar extention failure to
single arm pull and neutral 3 inverted outward form hanging
downs 3sets sets each 10reps] pulldowns 3sets 3sets 10reps] crunches 25
12reps] [Bicep [Plank hold 1min 12 reps] [Standing calf reps 4 sets]
straight bar close hold 3sets] [Hammer curls raises 25 reps 3 [hanging toe to
then wide [Weighted AB 3sets 12reps] sets] [calf raises bar core
superset 3 sets crunches 20 reps [Bicep EZ bar 10 reps with 20 extention 20