Hybrid Athlete PHUL

Do you want to build an aesthetic upper body and an athletic lower body? Then this program is for you.

Program Goals:
• Upper body: build muscle with a focus on shoulders, arms, and lats
• Lower body: improve power, explosiveness, and overall athleticism
• I sprinkled in pull-ups and shoulder isolations at the end of lower body days

Program Structure:
• Monday: Shoulders and arms hypertrophy
• Tuesday: Lower body strength
• Thursday: Chest and back hypertrophy
• Friday/Saturday: Lower body power

Others:
• Yoga 1x per week
• Cardio 1x per week


default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Front Raise (Dumbbell)

Seated Anterior Delt Press

Lateral Raise (Cable)

Reverse Pec Deck

Tricep Pushdown (Cable)

Incline Curl (Cable)

Delts and Arms

Pull-Up (Bodyweight)

Front Squat (Barbell)

Seated Hamstring Curl

Seated Calf Raise

Lu Raise

Plank

Lower Strength

Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Incline Chest Press (Machine)

Seated Row (Cable)

Hammer Curl

Wrist Curls

Chest, Back, and Arms

Kettlebell Swing

Cable Pullover

Achilles Spring Jumps

Standing Calf Raise

Lateral Raise (Machine)

Lower Power

0 reviews for Hybrid Athlete PHUL