HYBRID
Cardio: add a HIT session to your Plyo & Abs day. Steady state cardio on Sundays or something for fun, ie swimming, sport. Nothing too hectic.
Day 1 - Upper 1
Low Incline Bench 5-9, 10-15
T-Bar Row 5-9, 10-15
Dips 5-9, 10-15
a. Chin Ups 8-12, 12-15
b. Standing Military Press 2 x 15-20
a. DB Alt Curls 3 x 10-15
b. Tricep Press Down 3 x 10-15
HIRT - 3 rounds for time
20 push ups
100 skips
20 inverted row
Day 2 - Lower 2
BB Squats 5-9, 10-15
a. BB Reverse Lunges 2 x 8-12 ea
b. Seated Calf Raise 2 x 10-15
Box Jumps 2 x 50 for time
a. Stiff Leg DB Deadlift 2 x 10-15
b. Single Leg Press 2 x 10-15 ea
Tabata - BW Squats 5 x 20 sec, 10 sec rest, jump squats on last set
Day 3 - NAT 3, ABS + HIT/SPRINTS
NAT Plyo Push Up 6 x 3
NAT Inverted Row 6 x 3
NAT Vetical Jump 6 x 3
ABS | Perform 3 x through, 60-90 sec rest between rounds
a. Reverse Crunch 3 x AMAP
b. Fold Ups/Hanging Leg Rasies 3 x AMAP
c. Russian Twist 3 x 15
Day 4 - Upper 4
Pull Ups 5-9, 10-15
DB Bench Press 5-9, 10-15
BB Row 5-9, 10-15
a. Standing Military Press 2 x 8-12
b. BB Standing Bicep curl 2 x 10-15
a. Weighted Pushups 2 x AMAP
b. DB Side/Lateral Rasie 2 x 10-15
HIRT - 3 rounds for time
10 banded pull ups
10 squat thrusters db/bb/kb
10 bb hang clean using 25% max bench press weight
Day 5 - Lower 5
Deadlift Variation 5-9, 10-15
a. Bulgarian Split Squat 2 x 10-15 each leg
b. Seated calf raises 10-15, 5-10
Seated Legs Curls 2 x 15-20, 10-15
a. Broard jump 2 x 12
b. Burpees w jump 2 x 10-15
HIT - overhead reverse alternating lunges 4 rounds, amap in 20 seconds, 30 seconds rest between rounds
Day 6 - NAT 6, ABS + HIT/SPRINTS
NAT Speed Squats 6 x 3
NAT Plyo Incline Push Ups 6 x 3
NAT Speed Deadlifts (light - 40-60kg ish) 6 x 3
ABS | Perform 3 x through, 60-90 sec rest between rounds
a. Hanging leg raises 3 x AMAP
b. Ab wheel roll outs or push up hand walk outs 3 x AMAP
c. Weighted sit ups 3 x 15
Day 7 - REST/STEADY STATE CARDIO
Day 8 - Upper 7
BB Bench 5-9, 10-15
Row Variation 5-9, 10-15
Handstand push up / shoulder press 2 x AMAP
a. Pull ups 2 x 10-15
b. DB Bench Press 2 x 10-15
a. Bicep curl movement of choice 3 x 10-15
b. Dips 3 x 8-12
HIRT - 3 rounds for time
10 banded pull ups
10 squat thrusters db/bb/kb
10 bb hang clean using 25% max bench press weight
Day 9 - Lower 8
RDL 5-9, 10-15
a. Hack Squat 2 x 15-20
b. Standing single leg 2 x 10-15 ea
Weighted Walking Lunges 2 x 15-20
a. Leg Extension, 1 sec hold at top 2 x 15-20
b. Calf raises on leg press 2 x 15-20 ea
Tabata - Body weight squats 5 rounds, AMAP, 20 seconds on, 10 seconds rest
Day 10 - NAT 9, ABS + HIT/SPRINTS
NAT Inverted Row 6 x 3
NAT Diamond/CG Plyo Push Ups 6 x 3
NAT Box Jumps 6 x 3
ABS | Perform 3 x through, 60-90 sec rest between rounds
a. Weighted plank 3 x 20 sec
b. Lying Bicycle kicks 3 x AMAP
c. Ab wheel roll outs 3 x 10
Day 11 - Upper 10
BB Bent Over Rows 5-9, 10-15
DB Incline Bench Press 5-9, 10-15
Single arm DB Clean & Press 5-9 ea, 10-15 ea
a. Natural grip chin ups 2 x 10-15
b. DB Reverse Flys 2 x 15-20
a. Skull Crushers 3 x 8-12
b. Incline bench bicep curls 3 x 10-15
HIRT - 3 rounds for time
20 second handstand hold against wall
20 diamond/CG pushups
50 star jumps
Day 12 - Lower 11
Deficit Deads 5-9, 10-15
a. BB Front Squat 5-9, 10-15
b. Single leg leg press, deep, 1 sec hold at bottom 2 x 10-15 each
Single leg Seated Leg Curls 2 x 10-15
a. Pistol squats onto bench 2 x 10-15 ea
b. Single leg body weight glute bridges 2 x 10-15 each
HIT - Sumo deadlift (light 40-80kg ish) 4 rounds, AMAP in 20 seconds, 30 seconds rest
Day 13 - NAT 12, ABS + HIT/SPRINTS
NAT Plyo Depth Push ups 6 x 3
NAT Broad Jump 6 x 3
NAT Pull downs using cables 6 x 3
ABS | Perform 3 x through, 60-90 sec rest between rounds
a. Med ball sit up toss against wall 3 x 10
b. Db/Plate side bends 3 x 12-15 each side
c. Lying bicycle/flutter kicks 3 x AMAP