Hybrid Health 5 week program

by Anna W.

1 athletes joined

5.0

(1 rating)

Program Description

Gaining strength: push, pull, squat, hinge, carry + Cardiovascular health & fitness

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting, Athletics
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Nov 02, 2024 07:09
Last Edited
Jan 18, 2025 06:52

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

2

-

2

Romanian Deadlift (Barbell)

2

-

3

Bulgarian Split Squat (Dumbbell)

2

-

4

Adductor Dynamic Plank

2

-

Day 1

1

Squat (Barbell)

3

-

2

Romanian Deadlift (Barbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

3

-

4

Adductor Dynamic Plank

3

-

Day 1

1

Squat (Barbell)

3

-

2

Romanian Deadlift (Barbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

3

-

4

Adductor Dynamic Plank

3

-

Day 1

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Barbell)

4

-

3

Bulgarian Split Squat (Dumbbell)

4

-

4

Adductor Dynamic Plank

4

-

Day 1

1

Squat (Barbell)

5

-

2

Romanian Deadlift (Barbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

3

-

4

Adductor Dynamic Plank

3

-

Day 2

1

Bench Press (Barbell)

2

-

2

Pull-Up (Bodyweight)

2

-

3

Lateral Raise (Dumbbell)

2

-

4

Face Pull

2

-

5

Side Plank

2

-

Day 2

1

Bench Press (Barbell)

3

-

2

Pull-Up (Bodyweight)

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Face Pull

3

-

5

Side Plank

3

-

Day 2

1

Bench Press (Barbell)

3

-

2

Pull-Up (Bodyweight)

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Face Pull

3

-

5

Side Plank

3

-

Day 2

1

Bench Press (Barbell)

4

-

2

Pull-Up (Bodyweight)

4

-

3

Lateral Raise (Dumbbell)

4

-

4

Face Pull

4

-

5

Side Plank

4

-

Day 2

1

Bench Press (Barbell)

5

-

2

Pull-Up (Bodyweight)

4

-

3

Lateral Raise (Dumbbell)

3

-

4

Face Pull

3

-

5

Side Plank

3

-

Day 3

1

Deadlift (Barbell)

2

-

2

Front Squat (Barbell)

2

-

3

Box Jump

2

-

4

Bent Over Row (Barbell)

2

-

5

Suitcase Carry

2

-

Day 3

1

Deadlift (Barbell)

3

-

2

Front Squat (Barbell)

3

-

3

Bent Over Row (Barbell)

3

-

4

Box Jump

3

-

5

Suitcase Carry

3

-

Day 3

1

Deadlift (Barbell)

3

-

2

Front Squat (Barbell)

3

-

3

Bent Over Row (Barbell)

3

-

4

Box Jump

3

-

5

Suitcase Carry

3

-

Day 3

1

Deadlift (Barbell)

4

-

2

Front Squat (Barbell)

4

-

3

Bent Over Row (Barbell)

4

-

4

Box Jump

4

-

5

Suitcase Carry

4

-

Day 3

1

Deadlift (Barbell)

5

-

2

Front Squat (Barbell)

3

-

3

Bent Over Row (Barbell)

3

-

4

Box Jump

3

-

5

Suitcase Carry

3

-

Day 4

1

Push Press (Barbell)

2

-

2

Push Up

2

-

3

Bicep Curl (EZ Bar)

2

-

4

Snatch (Dumbbell)

4

-

5

Sprint

4

-

Day 4

1

Push Press (Barbell)

3

-

2

Push Up

3

-

3

Bicep Curl (EZ Bar)

3

-

4

Snatch (Dumbbell)

4

-

5

Sprint

4

-

Day 4

1

Push Press (Barbell)

3

-

2

Push Up

3

-

3

Bicep Curl (EZ Bar)

3

-

4

Snatch (Dumbbell)

4

-

5

Sprint

4

-

Day 4

1

Push Press (Barbell)

4

-

2

Push Up

4

-

3

Bicep Curl (EZ Bar)

4

-

4

Snatch (Dumbbell)

4

-

5

Sprint

4

-

Day 4

1

Push Press (Barbell)

5

-

2

Push Up

3

-

3

Bicep Curl (EZ Bar)

3

-

4

Snatch (Dumbbell)

4

-

5

Sprint

4

-

Day 5

1

Run

1

-

Day 5

1

Run

1

-

Day 5

1

Run

1

-

Day 5

1

Run

1

-

Day 5

1

Run

1

-

Day 5

1

Run

1 Set

-

Day 4

1

Push Press (Barbell)

2 Sets

-

2

Push Up

2 Sets

-

3

Bicep Curl (EZ Bar)

2 Sets

-

4

Snatch (Dumbbell)

4 Sets

-

5

Sprint

4 Sets

-

Day 1

1

Squat (Barbell)

2 Sets

-

2

Romanian Deadlift (Barbell)

2 Sets

-

3

Bulgarian Split Squat (Dumbbell)

2 Sets

-

4

Adductor Dynamic Plank

2 Sets

-

Day 3

1

Deadlift (Barbell)

2 Sets

-

2

Front Squat (Barbell)

2 Sets

-

3

Box Jump

2 Sets

-

4

Bent Over Row (Barbell)

2 Sets

-

5

Suitcase Carry

2 Sets

-

Day 2

1

Bench Press (Barbell)

2 Sets

-

2

Pull-Up (Bodyweight)

2 Sets

-

3

Lateral Raise (Dumbbell)

2 Sets

-

4

Face Pull

2 Sets

-

5

Side Plank

2 Sets

-