Stärke
Functional Fitness, Bodybuilding, Mobility, Strength & ConditioningHybrid hypertrophy is a complete training plan designed to get you shredded, strong, and moving better than ever. this isn't your typical tired bro split. it's a fresh approach that combines hypertrophy, strength training, and dynamic mobility to unlock real gains in both size and function.
Each workout is programmed to keep things fresh—no more stale routines. you'll build serious muscle, develop total-body strength, and improve how your body moves through space. Dynamic mobility is built into the program to help you recover faster, prevent injury, and expand your range of motion while still pushing hard in the gym.
This plan is for anyone who wants to look great, feel great, and train with intention. Expect to sweat, grow, and move in ways you haven't before. If you’re ready to break free from the traditional split and level up your performance and physique, this is the plan for you.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
3 x 6
A2
Scapuler Pull Up
3 x 10
B1
Barbell Row
6, 6, 12
B2
Farmers carry
3 x 20
C1
Good Morning
3 x 10
C2
Rocking Standing Calf Raise
3 x 15
D1
Weighted Chin Ups
3 x 8
D2
Romanian Deadlift
3 x 8
D3
Partner Nordic Hamstring Curl
3 x 10
E
Bent Over Rear Delt Fly
3 x 12
F1
Barbell Bicep Curl
3 x 8
F2
Incline DB Curl
3 x 12
F3
Standing DB Reverse Curl
3 x 20
G
Hyperextension
3 x 8
A
5 min Dynamic Warmup
B1
Shoulder Press
8, 8, 12
B2
Bulgarian Split Squat
8, 8, 12
B3
Wall assisted tibialis raise
3 x 25
C1
Chest Press
8, 8, 12
C2
Skull Crushers
3 x 15
C3
DB Lateral Raise
10, 10, 30
D1
Forward Walking Lunges
3 x 12
D2
Goblet Squat
3 x 10
D3
Isometric Lunge Hold
3 x 0:30
D4
Floor L Sit
3 x 0:15
D5
Hanging Leg Raise
3 x 10
A1
5 min Dynamic Warmup
A2
Scapuler Pull Up
3 x 12
A3
Scapular Push Up
3 x 12
A4
Hip Thrust - Bodyweight
3 x 15
A5
wrist rocks
3 x 12
Circuit
B
EMOM (Every Minute on the Minute) 5 pull ups 10 push ups 15 body weight squats Complete all three exercises in a circuit, on the minute every minute for 20 minutes. Rest for remainder of minute. You should have 15-25 seconds of rest between sets if preformed at a good speed.
C1
Floor L Sit
3 x 0:10
C2
Seated Forward Fold
3 x 0:45
D1
Knees To Chest
3 x 25
D2
Couch Stretch (Hip Flexors)
3 x 0:45
D3
Pigeon Stretch
3 x 0:45
E1
Jefferson curl
3 x 10
E2
TRX Low Back Stretch
3 x 10
E3
Dead Hang
3 x 1:00
A
5 min Dynamic Warmup
B1
Weighted Pull Ups
8, 8, 12
B2
Barbell Hip Thrust
3 x 8
B3
Calf Raise
3 x 15
C1
Inverted Row
3 x 12
C2
Single Leg RDL
3 x 12
C3
Pull Up Iso Hold
3 x 0:30
D1
Lying Leg Curl
3 x 12
D2
Barbell Bicep Curl
3 x 12
D3
Barbell Ab Rollout
3 x 20
A1
5 min Dynamic Warmup
A2
Downward Dog Lunge Rotation
B1
Dip
6, 6, 12
B2
Wall assisted tibialis raise
3 x 25
B3
Step-Ups
3 x 8
B4
Leg Extension
3 x 12
C1
KB Seated Press
6, 6, 12
C2
Weighted Sissy Squat
3 x 15
C3
Knees To Chest
3 x 25
D1
Skull Crushers
10, 10, 30
D2
DB Pullover
3 x 12
D3
DB Lateral Raise
10, 10, 30
E
Dead Hang
3 x 1:00
A
5 min Dynamic Warmup
Circuit
B
EMOM (Every Minute on the Minute) 5 pull ups 10 push ups 15 body weight squats Complete all three exercises in a circuit, on the minute every minute for 20 minutes. Rest for remainder of minute. You should have 15-25 seconds of rest between sets if preformed at a good speed.
C
D1
Barbell Bicep Curl
3 x 8
D2
Jefferson curl
3 x 10
D3
DB Front Raise
3 x 12
E1
Close Grip Bench Press
3 x 10
E2
Couch Stretch (Hip Flexors)
3 x 0:30
E3
Pigeon Stretch
3 x 0:45
F1
Two Arm DB Preacher Curl
3 x 10
F2
Skull Crushers
10, 10, 30
F3
Dead Hang
3 x 1:00
