2025 Hybrid Training Program

Hybrid strength program incorporating traditional weightlifting while also focusing on improving cardio.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Cardio

Bench Press (Barbell)

Pull-Up (Assisted)

Seated Shoulder Press (Dumbbell)

Barbell Row

Bicep Curl (Barbell)

Dip (Weighted)

Upper Body Strength

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Glute Bridge (Barbell)

Lower Body Strength

Cardio (Zone 2)

Side Plank

Russian Twist (Dumbbell)

Mountain Climber

Endurance & Core

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Chest Fly (Dumbbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Push Day

Deadlift (Barbell)

Pull-Up (Weighted)

Hammer Curl

Band Face Pull

Pull Day

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Plank

Hanging Leg Raise

Legs & Core

Sprint

Light Jog

Walk

HIIT Cardio

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