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Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Start This Plan

Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3
Day 4

New Workout

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
	Deep Squat Belly Breathing w/ Lat Stretch Lats / Very Easy	Deep Squat Belly Breathing w/ Lat Stretch 1 sets, 5 reps	1		5		--:--
5 Breaths.
	Glute Bridge w/ Reach Glutes / Beginner	Glute Bridge w/ Reach 1 sets, 5 reps	1		5		--:--
	Rock-Back Quadruped Extension-Rotation Middle Back / Very Easy	Rock-Back Quadruped Extension-Rotation 1 sets, 5 reps	1		5		--:--
5 reps per side
	Split Stance Adductor Mobilization Groin / Very Easy	Split Stance Adductor Mobilization 1 sets, 5 reps	1		5		--:--
5 reps per leg
	Scapular Wall Slide Shoulders / Beginner	Scapular Wall Slide 1 sets, 10 reps	1		10		--:--
	Back-to-Wall Shoulder Flexion Shoulders / Very Easy	Back-to-Wall Shoulder Flexion 1 sets, 10 reps	1		10		--:--
	Wall Hip Flexor Mobilization Hip Flexors / Intermediate	Wall Hip Flexor Mobilization 1 sets, 8 reps	1		8		--:--
PER leg
	Bodyweight Split Squat Quads / Intermediate	Bodyweight Split Squat 1 sets, 10 reps	1		10		--:--
10 reps per leg
	Dumbbell Goblet Squat Quads / Beginner	Dumbbell Goblet Squat 2 sets, 5 reps	2		5	--	--:--
FIVE reps, but pause for a 3-5s count at the BOTTOM of each rep. Shift your weight forward/backward/side-to-side to help "un-glue" those C3PO hips of yours!
	Box Jump Glutes / Intermediate	Box Jump 3 sets, 4 reps	3		4		--:--
Make sure to start with hands slightly above head and "throw" them down when starting the jump to act as a counterweight. You should land in an UPRIGHT position on the landing. If you find that you have to land in a flexed position the box is too high. Also, be sure that you land SOFT!! There shouldn't be a loud thump when you land.
	Trap Bar Deadlift Hamstrings / Intermediate	Trap Bar Deadlift 3 sets, 3-3 reps	3		3-3	--	--:--
Perform these in REST/PAUSE fashion. Perform 3 reps, then rest 15-20s. Perform the other 3 reps. That's ONE set.
	Scapular Wall Slide Shoulders / Beginner	Scapular Wall Slide 3 sets, 10 reps, 03:00 rest	3		10		03:00
	Barbell Back Squat Quads / Intermediate	Barbell Back Squat 3 sets, 4 reps	3		4	--	--:--
These should be done with a brief pause at the bottom of each rep. It doesn't have to be a long pause. But just make sure you come to a complete stop and then explode up! You'll want to use anywhere from 70-80% of 1RM here.
	Resistance Band Pull-Apart Middle Back / Intermediate	Resistance Band Pull-Apart 3 sets, 15 reps, 02:00 rest	3		15		02:00
	Close-Grip Bench Press Triceps / Beginner	Close-Grip Bench Press 4 sets, 10 reps	4		10	--	--:--
	One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 4 sets, 10 reps, 02:00 rest	4		10	--	02:00
PER ARM
	Walking Dumbbell Lunge Quads / Intermediate	Walking Dumbbell Lunge 2 sets, 15 reps	2		15	--	--:--
PER leg
	Swiss Ball Ab Rollout Abs / Intermediate	Swiss Ball Ab Rollout 2 sets, 12 reps, 01:00 rest	2		12		01:00
	Close-Grip Push-Up Chest / Beginner	Close-Grip Push-Up 2 sets, 10 reps, 01:00 rest	2		10		01:00
TWO separate sets to "technical" failure.

normal
superset
alternate
circuit

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New Workout

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
	Deep Squat Belly Breathing w/ Lat Stretch Lats / Very Easy	Deep Squat Belly Breathing w/ Lat Stretch 1 sets, 5 reps	1		5		--:--
5 Breaths. Take DEEP breath in through nose (trying to fill out your upper back) and exhale FULLY!!!!
	Glute Bridge w/ Reach Glutes / Beginner	Glute Bridge w/ Reach 1 sets, 5 reps	1		5		--:--
	Rock-Back Quadruped Extension-Rotation Middle Back / Very Easy	Rock-Back Quadruped Extension-Rotation 1 sets, 5 reps	1		5		--:--
5 reps per side
	Split Stance Adductor Mobilization Groin / Very Easy	Split Stance Adductor Mobilization 1 sets, 5 reps	1		5		--:--
5 reps per leg
	Wall Hip Flexor Mobilization Hip Flexors / Intermediate	Wall Hip Flexor Mobilization 1 sets, 8 reps, 02:00 rest	1		8		02:00
10 reps PER leg
	Scapular Wall Slide Shoulders / Beginner	Scapular Wall Slide 1 sets, 10 reps	1		10		--:--
	Back-to-Wall Shoulder Flexion Shoulders / Very Easy	Back-to-Wall Shoulder Flexion 1 sets, 10 reps	1		10		--:--
	Bodyweight Split Squat Quads / Intermediate	Bodyweight Split Squat 1 sets, 10 reps	1		10		--:--
10 reps per leg
	Yoga Push-Up Hamstrings / Intermediate	Yoga Push-Up 2 sets, 8 reps	2		8		--:--
	Ice Skater Quads / Intermediate	Ice Skater 3 sets, 5 reps, 01:00 rest	3		5		01:00
6 reps PER LEG
	Bench Press Chest / Beginner	Bench Press 3 sets, 6 reps	3		6	--	--:--
2s pause on the chest with EVERY rep. Use a lighter load on these. 70-75% of 1RM
	Neutral-Grip Pull-Up Lats / Intermediate	Neutral-Grip Pull-Up 3 sets, 6-8 reps, 02:00 rest	3		6-8		02:00
If these are too hard. Perform as many as you can regularly and revert to eccentric only with whatever is left over. If you can't perform any, try to perform eccentric only. If need be, you can do these band assisted.
	Dumbbell Goblet Squat Quads / Beginner	Dumbbell Goblet Squat 4 sets, 12 reps	4		12	--	--:--
	Reverse Crunch Abs / Beginner	Reverse Crunch 4 sets, 10 reps, 02:00 rest	4		10		02:00
	Chest Supported Row Middle Back / Intermediate	Chest Supported Row 4 sets, 6 reps	4		6	--	--:--
	Swiss Ball Push-Up Chest / Expert	Swiss Ball Push-Up 3 sets, 10 reps, 01:00 rest	3		10		01:00
	Dumbbell Reverse Lunge Quads / Intermediate	Dumbbell Reverse Lunge 2 sets, 15 reps	2		15	--	--:--
PER LEG
	Arnold Press Shoulders / Intermediate	Arnold Press 2 sets, 12 reps, 01:00 rest	2		12	--	01:00

normal
superset
alternate
circuit

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New Workout

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
	Deep Squat Belly Breathing w/ Lat Stretch Lats / Very Easy	Deep Squat Belly Breathing w/ Lat Stretch 1 sets, 5 reps	1		5		--:--
5 Breaths. Be sure to inhale through nose, trying fill space in your upper back. FULL exhale out the mouth
	Glute Bridge w/ Reach Glutes / Beginner	Glute Bridge w/ Reach 1 sets, 5 reps	1		5		--:--
	Rock-Back Quadruped Extension-Rotation Middle Back / Very Easy	Rock-Back Quadruped Extension-Rotation 1 sets, 5 reps	1		5		--:--
5 reps per side
	Split Stance Adductor Mobilization Groin / Very Easy	Split Stance Adductor Mobilization 1 sets, 5 reps	1		5		--:--
5 reps per leg
	Scapular Wall Slide Shoulders / Beginner	Scapular Wall Slide 1 sets, 10 reps	1		10		--:--
	Back-to-Wall Shoulder Flexion Shoulders / Very Easy	Back-to-Wall Shoulder Flexion 1 sets, 10 reps	1		10		--:--
	Wall Hip Flexor Mobilization Hip Flexors / Intermediate	Wall Hip Flexor Mobilization 1 sets, 8 reps, 02:00 rest	1		8		02:00
10 reps PER leg
	Bodyweight Split Squat Quads / Intermediate	Bodyweight Split Squat 1 sets, 10 reps	1		10		--:--
10 reps per leg
	Dumbbell Goblet Squat Quads / Beginner	Dumbbell Goblet Squat 2 sets, 5 reps	2		5	--	--:--
Perform 5 reps, but with a 3s pause at bottom of each rep. In bottom position shift weight front/back/side-to-side to help "unglue" those C3PO hips of yours....;o)
	Seated Box Jump Glutes / Expert	Seated Box Jump 2 sets, 3 reps, 01:00 rest	2		3		01:00
	Barbell Back Squat Quads / Intermediate	Barbell Back Squat 3 sets, 3-3 reps	3		3-3	--	--:--
Perform these in REST/PAUSE fashion. Perform first 3 reps and then rest 15-20s. Perform next 3 reps. That's ONE set.
	Quadruped Extension and Rotation Middle Back / Very Easy	Quadruped Extension and Rotation 3 sets, 8 reps, 03:00 rest	3		8		03:00
8 reps PER SIDE
	Trap Bar Deadlift Hamstrings / Intermediate	Trap Bar Deadlift 3 sets, 8 reps	3		8	--	--:--
	Resistance Band Pull-Apart Middle Back / Intermediate	Resistance Band Pull-Apart 3 sets, 10 reps, 02:00 rest	3		10		02:00
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 3 sets, 10 reps	3		10	--	--:--
Perform these with ONLY one arm. Hold DB with right hand and perform 10 reps. Switch to left side and perform 10 reps.
	TRX Inverted Row Middle Back / Intermediate	TRX Inverted Row 3 sets, 10 reps, 01:00 rest	3		10		01:00
If no access to TRX, perform barbell inverted rows
	Single-Leg Dumbbell Romanian Deadlift Hamstrings / Intermediate	Single-Leg Dumbbell Romanian Deadlift 2 sets, 10 reps	2		10	--	--:--
PER LEG
	Half-Kneeling Cable Lift Lats / Intermediate	Half-Kneeling Cable Lift 2 sets, 10 reps, 01:00 rest	2		10	--	01:00
10 reps PER SIDE

normal
superset
alternate
circuit

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New Workout

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1		00:05:00			--:--
	Deep Squat Belly Breathing w/ Lat Stretch Lats / Very Easy	Deep Squat Belly Breathing w/ Lat Stretch 1 sets, 5 reps	1			5		--:--
	Glute Bridge w/ Reach Glutes / Beginner	Glute Bridge w/ Reach 1 sets, 5 reps	1			5		--:--
	Rock-Back Quadruped Extension-Rotation Middle Back / Very Easy	Rock-Back Quadruped Extension-Rotation 1 sets, 5 reps	1			5		--:--
5 reps per side
	Split Stance Adductor Mobilization Groin / Very Easy	Split Stance Adductor Mobilization 1 sets, 5 reps	1			5		--:--
5 reps per leg
	Scapular Wall Slide Shoulders / Beginner	Scapular Wall Slide 1 sets, 10 reps	1			10		--:--
	Back-to-Wall Shoulder Flexion Shoulders / Very Easy	Back-to-Wall Shoulder Flexion 1 sets, 10 reps	1			10		--:--
	Wall Hip Flexor Mobilization Hip Flexors / Intermediate	Wall Hip Flexor Mobilization 1 sets, 8 reps	1			8		--:--
	Bodyweight Split Squat Quads / Intermediate	Bodyweight Split Squat 1 sets, 10 reps	1			10		--:--
10 reps per leg
	Kettlebell Turkish Get-Up Shoulders / Intermediate	Kettlebell Turkish Get-Up 3 sets, 2 reps	3			2	--	--:--
2 reps PER side
	Russian Kettlebell Swing Shoulders / Intermediate	Russian Kettlebell Swing 3 sets, 15 reps, 01:00 rest	3			15	--	01:00
	TRX Inverted Row Middle Back / Intermediate	TRX Inverted Row 4 sets, 10 reps	4			10		--:--
	Dumbbell Military Press Shoulders / Beginner	Dumbbell Military Press 3 sets, 8 reps, 01:00 rest	3			8	--	01:00
	Standing Overhead Dumbbell Tricep Extension Triceps / Beginner	Standing Overhead Dumbbell Tricep Extension 3 sets, 10 reps	3			10	--	--:--
	Barbell Curl Biceps / Beginner	Barbell Curl 3 sets, 10 reps, 01:00 rest	3			10	--	01:00
	One-Arm Dumbbell Farmer's Walk Forearms / Intermediate	One-Arm Dumbbell Farmer's Walk 4 sets, 2 reps	4	--			--	--:--
1 rep = 20-25 yds