Strength & Conditioning Hybrid

AthleticIntermediatehybridstrengthconditioningfunctional

5 days/week

10 weeks

60 min/session

Equipment: barbell, dumbbell, bodyweight

Combines barbell strength training with bodyweight conditioning. Three strength days and two conditioning days for balanced fitness.

Program structure · 5 routines

1Barbell Bench Press4×5

Barbell

2Barbell Row4×5

Barbell

3Overhead Press3×8

Barbell

4Chin-Up3×8

Pull-up Bar

5Dumbbell Curl2×12

Dumbbell

1Burpee4×10

Bodyweight

2Mountain Climber4×20

Bodyweight

3Jump Squat4×10

Bodyweight

4Push-Up4×15

Bodyweight

5Plank3×1

Bodyweight

1Barbell Squat4×5

Barbell

2Deadlift3×5

Barbell

3Bulgarian Split Squat3×10

Dumbbell

4Leg Curl3×10

Machine

5Calf Raise3×15

Machine

1Box Jump4×8

None

2Lunge Jump4×10

Bodyweight

3High Knees4×30

Bodyweight

4Diamond Push-Up3×10

Bodyweight

5Russian Twist3×20

Bodyweight

1Front Squat3×5

Barbell

2Incline Dumbbell Press3×8

Dumbbell

3Dumbbell Row3×8

Dumbbell

4Romanian Deadlift3×8

Barbell

5Face Pull3×15

Cable

Strength & Conditioning Hybrid

Program structure · 5 routines

Strength - Upper5 exercises

Conditioning A5 exercises

Strength - Lower5 exercises

Conditioning B5 exercises

Strength - Full Body5 exercises

Strength & Conditioning Hybrid

Program structure · 5 routines

Strength - Upper5 exercises

Conditioning A5 exercises

Strength - Lower5 exercises

Conditioning B5 exercises

Strength - Full Body5 exercises