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4Day Strength&Hypertrophy Hybrid

by Jimi Krogstad
11 athletes joined

Program Description

Perfect for natural lifters trying to maximize the dynamics between being strong and looking the part. maintaining/improving mobility & rom for functional longevity & maximizing load with respect to recovery. Recommended de-load every 6-10 weeks as systemic fatigue increase

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 04:55
  • Last Edited
    Feb 03, 2025 02:49
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
2
8 reps
8 reps
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
RPE 7
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
10 reps
5 reps
RPE 6
RPE 8
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
8 reps
3 reps
RPE 6
RPE 9.5
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
6 reps
1 reps
RPE 7
RPE 10
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Long Pause Bench Press
1 Set
2 Sets
8 Reps
8 Reps
@6
@6.5
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
AMRAP
@7
6
Strict Curl
3 Sets
12-15 Reps
@7
7
Preacher Curl Machine
2 Sets
12-15 Reps
@10
Day 2
1
Standing Calf Raise
4 Sets
10-15 Reps
@7
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@6
@8
3
Hack Squat
6 Sets
10-12 Reps
@6
4
Lateral Raise (Machine)
4 Sets
AMRAP
@10
5
Leg Extension
3 Sets
12-15 Reps
@7
6
Skull Crusher
3 Sets
12-15 Reps
@7
7
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
Day 4
1
Leg Press
6 Sets
8-12 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
7
Upright Row (Barbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@7
2
Lat Pulldown (Close Grip)
4 Sets
6-10 Reps
@8
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
10-12 Reps
6-10 Reps
@7
@10
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-