Hybrid Athlete Program

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Legs/Abs 7 exercises, 0 min

Chest/Back 6 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Push-Up	4x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s

Shoulders/Arms 8 exercises, 0 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Barbell Tricep Extension	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Barbell Spider Curl	4x12 reps	rest: 60s
Tricep Push-Up	4x15 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s

Legs/Abs 7 exercises, 0 min

	4x6 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	2x20 reps	rest: 60s

Full Upper 8 exercises, 0 min

Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s