4 week hybrid hypertrophy workout

Ready for a challenging mix of a workout?  Try my take at a hybrid hypertrophy workout routine.  It provides a solid muscle component along with with a mini warrior workout to get your heart rate going and warm up your joints and muscles.

photo (5)Goal: Hybrid hypertrophy. 4 day/week split.  Day 1 & 3 (Back, biceps, legs)  Day 2 & 4 (chest, shoulders, triceps)
DAY 1

Warm Up
Exercise

Sets

Duration

Tip/Note

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

Treadmill

1

5 min

1.5, 6.5 speed

Core/Balance/Plyometric
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Single leg balance

2

1

0

hold each leg :30

Swiss ball crunch

2

15

Slow

0

Plank

2

1

Slow

Hold :30

Speed/Agility/Quickness
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Burpees

2

Fast :45

:15

Circuit. Do each :45 on, :15 rest. Do circuit twice

Spiderman pushup

2

Fast :45

:15

Prisoner squat

2

Fast :45

:15

Jumping jacks

2

Fast :45

:15

Mountain climbers

2

Fast :45

:15

Resistance
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Lat pull down

3

8

2/0/2

:60

Horizontal loading

Inverted row

3

8

2/0/2

:60

Chin ups

4

8

2/0/2

:60

Manmakers

3

8

2/0/2

:60

Back & forth lunges

3

8

2/0/2

:60

Swiss ball leg curls

3

8

2/0/2

:60

Standing dumbbell calf raise

3

10

2/0/2

:60

Cool Down
Exercise

Sets

Duration

Tip/Note

Treadmill

1

5 min

1.5, 6.5 speed

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

DAY 2

Warm Up
Exercise

Sets

Duration

Tip/Note

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

Treadmill

1

5 min

1.5, 6.5 speed

Core/Balance/Plyometric
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Single leg balance

2

1

0

hold each leg :30

Hip thrusts

2

15

Slow

0

Floor bridge

2

15

Slow

Speed/Agility/Quickness
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Burpees

2

Fast :45

:15

Circuit. Do each :45 on, :15 rest. Do circuit twice

Medicine ball pushups

2

Fast :45

:15

BOSU squat

2

Fast :45

:15

Run in place

2

Fast :45

:15

T pushups

2

Fast :45

:15

Resistance
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Dumbbell chest press

3

8

2/0/2

:60

Horizontal loading

Dumbbell chest flyes

3

8

2/0/2

:60

Dumbbell front raise

3

8

2/0/2

:60

Dumbbell side raise

3

8

2/0/2

:60

Rope pull down

3

8

2/0/2

:60

Dips

3

15

2/0/2

:60

Cool Down
Exercise

Sets

Duration

Tip/Note

Treadmill

1

5 min

1.5, 6.5 speed

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

DAY 3

Warm Up
Exercise

Sets

Duration

Tip/Note

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

Treadmill

1

5 min

1.5, 6.5 speed

Core/Balance/Plyometric
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Single leg balance

2

1

0

hold each leg :30

Swiss ball crunch

2

15

Slow

0

Plank

2

1

Slow

Hold :30

Speed/Agility/Quickness
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Burpees

2

Fast :45

:15

Circuit. Do each :45 on, :15 rest. Do circuit twice

Spiderman pushup

2

Fast :45

:15

Prisoner squat

2

Fast :45

:15

Jumping jacks

2

Fast :45

:15

Mountain climbers

2

Fast :45

:15

Resistance
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Pull ups

4

8

2/0/2

:60

Horizontal loading

Cable row

3

8

2/0/2

:60

Hammer curls

3

8

2/0/2

:60

Dumbbell bicep curls

3

8

2/0/2

:60

Goblet squat

3

8

2/0/2

:60

Alternating dumbbell deadlift

3

8

2/0/2

:60

Seated calf raise

3

10

2/0/2

:60

Cool Down
Exercise

Sets

Duration

Tip/Note

Treadmill

1

5 min

1.5, 6.5 speed

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

DAY 4

Warm Up
Exercise

Sets

Duration

Tip/Note

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

Treadmill

1

5 min

1.5, 6.5 speed

Core/Balance/Plyometric
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Single leg balance

2

1

0

hold each leg :30

Hip thrusts

2

15

Slow

0

Floor bridge

2

15

Slow

Speed/Agility/Quickness
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Burpees

2

Fast :45

:15

Circuit. Do each :45 on, :15 rest. Do circuit twice

Medicine ball pushups

2

Fast :45

:15

BOSU squat

2

Fast :45

:15

Run in place

2

Fast :45

:15

T pushups

2

Fast :45

:15

Resistance
Exercise

Sets

Reps

Tempo

Rest

Tip/Note

Cable flye

3

8

2/0/2

:60

Horizontal loading

Incline dumbbell chest press

3

8

2/0/2

:60

Dumbbell shrug

3

8

2/0/2

:60

Dumbbell shoulder press

3

8

2/0/2

:60

Dumbbell skull crusher

3

8

2/0/2

:60

Overhead dumbbell tricep extension

3

8

2/0/2

:60

Cool Down
Exercise

Sets

Duration

Tip/Note

Treadmill

1

5 min

1.5, 6.5 speed

SMR: Calves, IT-Band, Lats, Quads

1

:30

Hold tender area for :30 seconds

Static Stretch: Hamstrings, chest, shoulder, triceps, back

1

:30

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