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4 Day Hybrid Split

corey.daniel.wilson

Aug 6th 2023

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4 Day Hybrid Split

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

2 day full body, 2 day upper/lower split. Saw a good version online of this by Shane Duquette and Marco Walker-Ng

Full Body Workout 1 7 exercises, 0 min

	Barbell Front Squat	3x7 reps	rest: 60s
	Machine Seated Calf Raise	3x20 reps	rest: 0s
	Barbell Good Morning	3x9 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 0s
	Barbell Curl	3x10 reps	rest: 60s
	Bodyweight Calf Raise	3x30 reps	rest: 0s
	Single-Leg Calf Raise	3x10 reps	rest: 60s

Bike 1 exercises, 0 min

Stationary Bike

1x8 reps

rest: 0s

Full Body Workout 2 9 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 75s
	Machine Seated Calf Raise	3x20 reps	rest: 0s
	EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 0s
	Cable Standing Row	3x15 reps	rest: 60s
	Bodyweight Calf Raise	3x30 reps	rest: 0s
	Band Reverse Fly	3x12 reps	rest: 60s
	Single-Leg Calf Raise	3x10 reps	rest: 0s
	Stability Ball Neck Extension	3x8 reps	rest: 60s

Bike 1 exercises, 0 min

Stationary Bike

1x8 reps

rest: 0s

Lower Body Workout 8 exercises, 0 min

	Barbell Deadlift	3x7 reps	rest: 75s
	Machine Seated Calf Raise	3x20 reps	rest: 0s
	Barbell Zercher Squat	3x9 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 0s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Bodyweight Calf Raise	3x30 reps	rest: 0s
		3x20 reps	rest: 60s
	Single-Leg Calf Raise	3x10 reps	rest: 0s

Upper Body Workout 8 exercises, 0 min

	Weighted Pull-Up	3x7 reps	rest: 75s
	Machine Seated Calf Raise	3x20 reps	rest: 0s
	Barbell Military Press	3x7 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 0s
	Weighted Tricep Dip	3x9 reps	rest: 60s
	Bodyweight Calf Raise	3x30 reps	rest: 0s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Single-Leg Calf Raise	3x10 reps	rest: 0s

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