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Hybrid Hypertrophy - Month #2

4 Week / 4 Days per Week / Intermediate

Hybrid Hypertrophy - Month #2

Hybrid Hypertrophy - Month #2

4 Week / 4 Days per Week / Intermediate

Hybrid Hypertrophy - Month #2

4 Week / 4 Days per Week / Intermediate

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Free Weight Row Machine
  • Box
  • Exercise Mat
  • Fitness Ball
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Lats / Very Easy
1 sets, 5 reps
1 5 --:--
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--
Groin / Very Easy
1 sets, 5 reps
1 5 --:--
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Hip Flexors / Intermediate
1 sets, 8 reps
1 8 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 --:--
Quads / Beginner
2 sets, 5 reps
2 5 -- --:--
Glutes / Intermediate
3 sets, 4 reps
3 4 --:--
Hamstrings / Intermediate
3 sets, 3-3 reps
3 3-3 -- --:--
Shoulders / Beginner
3 sets, 10 reps, 03:00 rest
3 10 03:00
Quads / Intermediate
3 sets, 4 reps
3 4 -- --:--
Middle Back / Intermediate
3 sets, 15 reps, 02:00 rest
3 15 02:00
Triceps / Beginner
4 sets, 10 reps
4 10 -- --:--
Lats / Beginner
4 sets, 10 reps, 02:00 rest
4 10 -- 02:00
Quads / Intermediate
2 sets, 15 reps
2 15 -- --:--
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 01:00
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Lats / Very Easy
1 sets, 5 reps
1 5 --:--
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--
Groin / Very Easy
1 sets, 5 reps
1 5 --:--
Hip Flexors / Intermediate
1 sets, 8 reps, 02:00 rest
1 8 02:00
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 --:--
Hamstrings / Intermediate
2 sets, 8 reps
2 8 --:--
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 5 01:00
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--
Lats / Intermediate
3 sets, 6-8 reps, 02:00 rest
3 6-8 02:00
Quads / Beginner
4 sets, 12 reps
4 12 -- --:--
Abs / Beginner
4 sets, 10 reps, 02:00 rest
4 10 02:00
Middle Back / Intermediate
4 sets, 6 reps
4 6 -- --:--
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 10 01:00
Quads / Intermediate
2 sets, 15 reps
2 15 -- --:--
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Lats / Very Easy
1 sets, 5 reps
1 5 --:--
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--
Groin / Very Easy
1 sets, 5 reps
1 5 --:--
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Hip Flexors / Intermediate
1 sets, 8 reps, 02:00 rest
1 8 02:00
Quads / Intermediate
1 sets, 10 reps
1 10 --:--
Quads / Beginner
2 sets, 5 reps
2 5 -- --:--
Glutes / Expert
2 sets, 3 reps, 01:00 rest
2 3 01:00
Quads / Intermediate
3 sets, 3-3 reps
3 3-3 -- --:--
Middle Back / Very Easy
3 sets, 8 reps, 03:00 rest
3 8 03:00
Hamstrings / Intermediate
3 sets, 8 reps
3 8 -- --:--
Middle Back / Intermediate
3 sets, 10 reps, 02:00 rest
3 10 02:00
Chest / Beginner
3 sets, 10 reps
3 10 -- --:--
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Hamstrings / Intermediate
2 sets, 10 reps
2 10 -- --:--
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Lats / Very Easy
1 sets, 5 reps
1 5 --:--
Glutes / Beginner
1 sets, 5 reps
1 5 --:--
Middle Back / Very Easy
1 sets, 5 reps
1 5 --:--
Groin / Very Easy
1 sets, 5 reps
1 5 --:--
Shoulders / Beginner
1 sets, 10 reps
1 10 --:--
Shoulders / Very Easy
1 sets, 10 reps
1 10 --:--
Hip Flexors / Intermediate
1 sets, 8 reps
1 8 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 --:--
Shoulders / Intermediate
3 sets, 2 reps
3 2 -- --:--
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Middle Back / Intermediate
4 sets, 10 reps
4 10 --:--
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Triceps / Beginner
3 sets, 10 reps
3 10 -- --:--
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Forearms / Intermediate
4 sets, 2 reps
4 2 -- --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

14 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Free Weight Row Machine
  • Box
  • Exercise Mat
  • Fitness Ball
Show All
Hybrid Hypertrophy - Month #2

14 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Free Weight Row Machine
  • Box
  • Exercise Mat
  • Fitness Ball
Show All