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Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Workout Summary

Hybrid Hypertrophy - Month #2

Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Hybrid Hypertrophy - Month #2

4 Weeks / 4 Days per Week / Intermediate

Workout Summary

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Exercise Mat
  • Trap Bar
  • Wall
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Default
Lats / Very Easy
1 sets, 5 reps
1 5 --:--

5 Breaths.

Default
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Default
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per side

Default
Groin / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per leg

Default
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Default
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Default
Hip Flexors / Intermediate
1 sets, 8 reps
1 8 --:--

PER leg

Default
Quads / Intermediate
1 sets, 10 reps
1 10 --:--

10 reps per leg

Default
Quads / Beginner
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!

Default
Glutes / Intermediate
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.

Default
Hamstrings / Intermediate
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.

Default
Shoulders / Beginner
3 sets, 10 reps, 03:00 rest
3 10 03:00
Default
Quads / Intermediate
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.

Default
Middle Back / Intermediate
3 sets, 15 reps, 02:00 rest
3 15 02:00
Default
Triceps / Beginner
4 sets, 10 reps
4 10 -- --:--
Default
Lats / Beginner
4 sets, 10 reps, 02:00 rest
4 10 -- 02:00

PER ARM

Default
Quads / Intermediate
2 sets, 15 reps
2 15 -- --:--

PER leg

Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 01:00

TWO separate sets to "technical" failure.

  • normal exercise
  • superset
  • alternate
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Calves secondary Outer thighs secondary Obliques secondary Neck secondary Shoulders primary Chest primary Hamstrings primary Lats primary Triceps primary Quads primary Glutes primary Middle back primary Hip flexors primary Biceps primary Abs primary Groin primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Default
Lats / Very Easy
1 sets, 5 reps
1 5 --:--

5 Breaths. Take DEEP breath in through nose (trying to fill out your upper back) and exhale FULLY!!!!

Default
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Default
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per side

Default
Groin / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per leg

Default
Hip Flexors / Intermediate
1 sets, 8 reps, 02:00 rest
1 8 02:00

10 reps PER leg

Default
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Default
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 10 --:--

10 reps per leg

Default
Hamstrings / Intermediate
2 sets, 8 reps
2 8 --:--
Default
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 5 01:00

6 reps PER LEG

Default
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--

2s pause on the chest with EVERY rep. Use a lighter load on these. 70-75% of 1RM

Default
Lats / Intermediate
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.

Default
Quads / Beginner
4 sets, 12 reps
4 12 -- --:--
Default
Abs / Beginner
4 sets, 10 reps, 02:00 rest
4 10 02:00
Default
Middle Back / Intermediate
4 sets, 6 reps
4 6 -- --:--
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 10 01:00
Default
Quads / Intermediate
2 sets, 15 reps
2 15 -- --:--

PER LEG

Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal exercise
  • superset
  • alternate
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Calves secondary Outer thighs secondary Obliques secondary Neck secondary Shoulders primary Chest primary Hamstrings primary Lats primary Triceps primary Quads primary Glutes primary Middle back primary Hip flexors primary Biceps primary Abs primary Groin primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Default
Lats / Very Easy
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

Default
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Default
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per side

Default
Groin / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per leg

Default
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Default
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Default
Hip Flexors / Intermediate
1 sets, 8 reps, 02:00 rest
1 8 02:00

10 reps PER leg

Default
Quads / Intermediate
1 sets, 10 reps
1 10 --:--

10 reps per leg

Default
Quads / Beginner
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)

Default
Glutes / Expert
2 sets, 3 reps, 01:00 rest
2 3 01:00
Default
Quads / Intermediate
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.

Default
Middle Back / Very Easy
3 sets, 8 reps, 03:00 rest
3 8 03:00

8 reps PER SIDE

Default
Hamstrings / Intermediate
3 sets, 8 reps
3 8 -- --:--
Default
Middle Back / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 02:00
Default
Chest / Beginner
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.

Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00

If no access to TRX, perform barbell inverted rows

Default
Hamstrings / Intermediate
2 sets, 10 reps
2 10 -- --:--

PER LEG

Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00

10 reps PER SIDE

  • normal exercise
  • superset
  • alternate
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Calves secondary Outer thighs secondary Obliques secondary Neck secondary Shoulders primary Chest primary Hamstrings primary Lats primary Triceps primary Quads primary Glutes primary Middle back primary Hip flexors primary Biceps primary Abs primary Groin primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Default
Lats / Very Easy
1 sets, 5 reps
1 5 --:--
Default
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Default
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per side

Default
Groin / Very Easy
1 sets, 5 reps
1 5 --:--

5 reps per leg

Default
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Default
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Default
Hip Flexors / Intermediate
1 sets, 8 reps
1 8 --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 10 --:--

10 reps per leg

Default
Shoulders / Intermediate
3 sets, 2 reps
3 2 -- --:--

2 reps PER side

Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps
4 10 --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Forearms / Intermediate
4 sets, 2 reps
4 2 -- --:--

1 rep = 20-25 yds

  • normal exercise
  • superset
  • alternate
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Traps secondary Calves secondary Outer thighs secondary Obliques secondary Neck secondary Shoulders primary Chest primary Hamstrings primary Lats primary Triceps primary Quads primary Glutes primary Middle back primary Hip flexors primary Biceps primary Abs primary Groin primary Forearms primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Kettlebells
  • Fitness Ball
  • Trap Bar
Show All

12 people started this plan

Hybrid Hypertrophy - Month #2

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Kettlebells
  • Fitness Ball
  • Trap Bar
Show All

12 people started this plan