4Day 
Strength&Hypertrophy 
Hybrid

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

default

Week 1

Week 2

Week 3

Long Pause Bench Press

Chest Supported Row (Machine)

Chest Press (Machine)

Lat Pulldown

Standing Pullover (Cable)

Strict Curl

Preacher Curl Machine

Standing Calf Raise

Overhead Press (Barbell)

Hack Squat

Lateral Raise (Machine)

Leg Extension

Skull Crusher

Seated Hamstring Curl

Leg Press

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Rear Delt Fly (Cable)

Upright Row (Barbell)

Incline Bench Press (Smith Machine)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Bent Over Row (Barbell)

Incline Curl (Dumbbell)

Bicep Curl (Dumbbell)

0 reviews for 4Day Strength&Hypertrophy Hybrid