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Hybrid Athlete Program
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Hybrid Athlete Program routine by riley.osterude is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 Days a week of lifting and cardio. AM Cardio = Sprints 3x/week and Long Distance 2x/Week. PM Lifts = Strength and Bodybuilding as listed
Routine detail
Mon
Legs/Abs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Leg Slide
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Tue
Chest/Back
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Push-Up
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Wed
Shoulders/Arms
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Thu
Legs/Abs
Est. 0 min
7 exercises
Hex Bar Deadlift
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Landmine RDL
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Plank
3 Sets
Decline Bench Rotational Sit-Up
2 Sets x 20 Reps
Fri
Full Upper
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Kneeling Single Arm Overhead Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Landmine Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
