Himanshu's Hybrid program

This is help you in strength, hypertrophy, athleticism and endurance

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Week 1

Week 2

Week 3

Week 4

Power Clean

Vertical Jump

Lateral Jump

Jump Switch Lunge

Standing Behind Neck Shoulder Press (Barbell)

Burpee

Jump + Run

Lat Pulldown (Neutral Grip)

T-Bar Row

Single Arm Iso Row

Standing Pullover (Cable)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

UPPER

Bicep Curl (Cable)

Hammer Curl

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Abs Crunch (Weighted)

Landmine Oblique Twist

Snatch (Barbell)

Front Squat (Barbell)

Leg Extension

Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Shadow Boxing

Zercher Squat (Barbell)

Any Sports

Pull-Up (Weighted)

Barbell Row

Dip (Weighted)

Chest Fly (Cable)

Sit Up

Hanging Leg Raise

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

LOWER BODY 

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