A New Hybrid Workout that Fuels Heavy-duty Muscle Growth

A New Hybrid Workout That Fuels Heavy-Duty Muscle Growth

Looking for a new challenge? Put your progress into overdrive with this 4-week high-intensity workout.

Traditional resistance training is what most gym-goers have stuck with for generations because, well, the proof is in the pushin’. You can make outstanding strength gains and drive massive muscle growth with the old tried and true methods. However, recent research has shown that adding plyometric exercises and Olympic lifts to conventional weightlifting programs results in higher overall energy output and greater fat loss, and stimulates muscle fibers in an entirely unique way.

Plyometrics–a.k.a. jump training–are exercises that focus on short, explosive movements. Plyometric training makes your muscles contract and expand very rapidly, developing your reactive strength, eccentric strength, and joint stabilization. It also uses motions found in most sports, which understandably makes it very popular among athletes. Plyos also trigger your muscles in important ways that regular weightlifting simply cannot achieve.

Similarly, the ballistic movement of heavy weights found in Olympic lifts activates your entire body in a totally different way. While they also employ explosive motion, they rely on your strength much more than plyometrics. You are required to move much heavier loads and expend much more energy, over time elevating your potential power output. Olympic lifts are not for beginners, and you should pay especial attention to technique, as there is a much higher risk of injury.

This workout is meant to be simple but diversified enough to seriously push your limits. The change of pace between traditional strength/bodybuilding movements, plyos, and Olympic lifts is a great way to break through training plateaus, burn more calories, and jolt your muscles into high-growth mode.

 

Day 1
Exercise Sets Reps Muscle
Barbell Deadlift 3 4 Legs
Machine Leg Press Both Legs 3 20 Legs
Power Clean 3 4 Overall
Prone Machine Leg Curl Both Legs 3 10 Legs
Adductor Side Steps 3 12 Legs
Barbell Incline Bench Press On Bench With Band 3 8 Chest
Barbell Incline Bench Press On Bench 3 8 Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms 3 6 Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms 4 15 Arms
Laying On Bench Bar Triceps Extension Both Arms 4 8 Arms
Bent Over Cable Crunch 3 20 Abs
Prone Iso Abs On Ball 2 30 Abs
Day 2
Exercise Sets Reps Muscle
Seated On Bench Barbell Military Press With Band 4 12 Shoulders
Seated On Bench Dumbbell Side Raise Alternating Arms 4 8 Shoulders
Standing Front Raise With Band Alternating Arms 4 8 Shoulders
Dumbbell Hang Clean Push Press 2 10 Overall
Laying on Ball Dumbbell Prone Cobras 3 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Standing Dumbbell Rear Delt Raise Both Arms 3 8 Shoulders
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head 4 20 Abs
Day 3
Exercise Sets Reps Muscle
Box Jumps 3 10 Plyometrics
Barbell Squat With Band 3 8 Legs
Jump Squat 3 5 Legs
Reverse Hamstring Curl With Band 3 8 Legs
Dumbbell Straight Legged Deadlift 3 10 Legs
Barbell Bench Press On Bench With Band 1 20 Chest
Barbell Bench Press On Bench 3 5 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Ball Push Ups Ball On Ground 3 12 Chest
Leg Lifts on Ground 3 10 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 4
Exercise Sets Reps Muscle
Hang Clean 3 3 Overall
Standing Dumbbell Military Press Alternating Arms With Band 3 10 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 12 Shoulders
Standing Cable Upright Row Both Arms 3 15 Shoulders
Dumbbell Bent Over Close Grip Rows Both Arms 3 8 Back
Seated On Bench Bar Lat Pulldowns Both Arms 3 8 Back
Standing Shrugs With Band 3 15 Shoulders
Standing Bicep Curl Barbell Both Arms 4 12 Arms
Standing Cable Triceps Extension Both Arms 4 10 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 2 20 Arms
Dips 2 15 Chest
Bent Over Cable Crunch 3 25 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 5
Exercise Sets Reps Muscle
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Jump Rope 5 30 Cardio
Box Jumps 3 10 Plyometrics
Barbell Walking Lunge 3 6 Legs
Barbell Close Grip Bench Press with bands 3 10 Chest
Barbell Side Lunge 1 10 Legs
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs
Day 1
Exercise Sets Reps Muscle
Power Clean 3 3 Overall
Jump Squat 3 8 Legs
Barbell Squat With Band 3 5 Legs
Barbell One Legged Squat Foot On Bench 3 6 Legs
Prone Machine Leg Curl Both Legs 4 10 Legs
Barbell Bench Press On Bench With Band 3 15 Chest
Dumbell Bench Press On Ball Alternating Arms 3 12 Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms 5 12 Arms
Standing Kickbacks Both Arms With Band 5 20 Arms
Dips 2 10 Chest
Laying on Ground Abdominal Crunches Hands by Head 2 50 Abs
Day 2
Exercise Sets Reps Muscle
Seated On Bench Barbell Military Press 3 10 Shoulders
Standing Dumbbell Side Raise Alternating Arms 3 6 Shoulders
Standing Dumbbell Front Raise Alternating Arms 3 8 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Seated On Ball Bar Lat Pulldowns Both Arms 3 10 Back
Barbell Bent Over Wide Grip Rows With Band Both Arms 4 6 Back
Standing Dumbbell Shrugs 3 10 Shoulders
Jump Rope 1 30 Cardio
Laying on Ground Abdominal Crunches Hands by Head 2 50 Abs
Day 3
Exercise Sets Reps Muscle
Barbell Deadlift 3 3 Legs
Hang Clean 3 3 Overall
Barbell Front Squat 3 6 Legs
Step Ups Alternating Legs 3 5 Legs
Reverse Hamstring Curl With Band 3 10 Legs
Barbell Static Side Lunge With Band 3 10 Legs
Barbell Incline Bench Press On Bench With Band 5 8 Chest
Standing High Cable Flys Alternating Arms 3 15 Chest
Close Grip Push Ups 3 8 Chest
Laying On Ball Abdominal Crunch With Cable 4 30 Abs
Day 4
Exercise Sets Reps Muscle
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Power Skips 3 10 Plyometrics
Two Legged Broad Jump 3 10 Plyometrics
Dot Drill (Front to Back) 5 5 Plyometrics
Overhead Squat 1 30 Legs
Seated On Ball Dumbbell Military Press Alternating Arms 4 8 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 4 8 Shoulders
Barrel Throws with Band 4 8 Shoulders
Seated On Ball Cable Lat Pulldowns One Arm 3 12 Back
Standing Biceps Curl Dumbbell With Band Alternating Arms 4 12 Arms
Standing Kickbacks Both Arms With Band 4 25 Arms
Dips 3 10 Chest
Standing High Bicep Curls One Arm 3 25 Arms
V-Ups With No Equipment 3 20 Abs
Day 5
Exercise Sets Reps Muscle
Power Clean 3 2 Overall
Barbell Squat 3 6 Legs
Barbell Bench Press On Bench 3 6 Chest
Standing Bicep Curl Barbell With Band Both Arms 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 15 Arms
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Day 1
Exercise Sets Reps Muscle
Box Jumps 3 10 Plyometrics
Dumbbell Hang Clean Push Press 3 6 Overall
Jump Rope 1 30 Cardio
Barbell Squat With Band 3 8 Legs
Barbell Straight Legged Deadlift 3 6 Legs
Laying On Ground Feet On Ball Leg Curl Both Legs 3 15 Legs
Seated On Ball Dumbbell Military Press One Arm 3 10 Shoulders
Seated On Ball Dumbbell Side Raise Alternating Arms 3 8 Shoulders
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Standing Cable Upright Row Both Arms 3 15 Shoulders
Prone Iso Abs Feet On Ground Arms On Ball 3 30 Abs
Laying on Ground Abdominal Crunches Hands by Head 3 20 Abs
Day 2
Exercise Sets Reps Muscle
Jump Rope 3 30 Cardio
Dumbbell Bench Press On Ball Both Arms 5 8 Chest
Laying On Ball Dumbbell Flys Both Arms 5 10 Chest
Ball Push Ups Ball On Ground 3 8 Chest
Jump Rope 1 30 Cardio
Barbell Incline Bench Press On Bench With Band 2 10 Chest
Seated On Bench Bar Lat Pulldowns Both Arms 3 8 Back
Dumbbell Bent Over Wide Grip Rows Both Arms 3 6 Back
Standing Bicep Curl Dumbbell Alternating Arms 5 10 Arms
Standing Cable Triceps Extension Both Arms 5 12 Arms
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 3
Exercise Sets Reps Muscle
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Power Clean 3 4 Overall
Barbell Front Squat 3 5 Legs
Prone Machine Leg Curl Both Legs 4 15 Legs
Alternating Front Lunge with Band attached in Front 2 10 Legs
Standing Shoulder Press With Band Both Arms 3 12 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 3 6 Shoulders
Standing Cable Front Raise Both Arms 3 6 Shoulders
Dips 3 10 Chest
Prone Iso Abs Feet On Ground Arms On Ball 3 30 Abs
Day 4
Exercise Sets Reps Muscle
Barbell Incline Bench Press On Bench 3 8 Chest
Standing Low Cable Flys Alternating Arms 3 10 Chest
Jump Rope 1 30 Cardio
Laying On Ground Dumbbell Prone Cobras 3 8 Back
Close Grip Push Ups 3 8 Chest
Standing Overhead Cable Pulldowns Both Arms 3 12 Back
Standing High Bicep Curls Both Arms 4 10 Arms
Ball and Band Preacher Curls One Arm 2 20 Arms
Standing Kickbacks Both Arms With Band 3 15 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 8 Arms
Laying on Ground Abdominal Crunches Hands Straight Up 4 25 Abs
Prone Iso Abs Feet On Ground Arms On Ball 3 30 Abs
Day 5
Exercise Sets Reps Muscle
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Jump Squat 3 10 Legs
Standing Chest Press With Band One Arm 3 15 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Jump Rope 5 30 Cardio
Dumbbell Overhead Squat With Ball 1 30 Legs
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Prone Iso Abs Feet On Ground Arms On Ball 3 30 Abs
Jump Rope 1 30 Cardio
Day 1
Exercise Sets Reps Muscle
Hang Clean 3 10 Overall
Standing Dumbbell Shoulder Press Both Arms 3 6 Shoulders
Barrel Throws with Band 3 10 Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms 3 12 Back
Standing Dumbbell Front Raise Alternating Arms 3 8 Shoulders
Standing Cable Upright Row Both Arms 3 12 Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Prone Iso Abs Feet On Ground Arms On Ball 3 20 Abs
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Day 2
Exercise Sets Reps Muscle
Machine Leg Press Both Legs 3 20 Legs
Barbell One Legged Squat Foot On Bench 3 5 Legs
Dumbbell Side Lunge 3 6 Legs
Prone Machine Leg Curl One Leg 3 10 Legs
Adductor Side Steps 3 15 Legs
Barbell Bench Press On Bench 3 8 Chest
Dumbbell Bench Press On Ball One Arm 3 10 Chest
Standing Chest Fly With Band One Arm 3 12 Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms 4 15 Arms
Laying On Bench Bar Triceps Extension Both Arms 4 15 Arms
Jump Rope 1 30 Cardio
Laying on Ball Abdominal Crunches Hands by Head 4 30 Abs
Day 3
Exercise Sets Reps Muscle
Box Jumps 3 10 Plyometrics
Jump in Place 3 10 Plyometrics
Jump Rope 3 30 Cardio
Power Clean 3 3 Overall
Barbell Deadlift 3 3 Legs
Barbell Squat With Band 3 8 Legs
Standing Shoulder Press With Band Both Arms 3 20 Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms 3 12 Shoulders
Prone Iso Abs On Ball 3 30 Abs
Day 4
Exercise Sets Reps Muscle
Barbell Incline Bench Press On Bench With Band 4 10 Chest
Barbell Incline Bench Press On Bench 3 5 Chest
Standing Incline Chest Fly With Band One Arm 3 12 Chest
Standard Grip Pushups Feet On Ball 3 6 Chest
Standing Bicep Curl Barbell With Band Both Arms 4 15 Arms
Standing Cable Triceps Extension Both Arms 4 10 Arms
Standing Kickbacks Both Arms With Band 4 15 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Laying on Ball Abdominal Crunches Hands Straight Up With Band 4 25 Abs
Day 5
Exercise Sets Reps Muscle
Seated Machine Leg Extension Both Legs 2 15 Legs
Prone Machine Leg Curl Both Legs 2 15 Legs
Barbell Front Squat 3 5 Legs
Barbell Walking Lunge 3 6 Legs
Power Clean 3 3 Overall
Reverse Hamstring Curl With Band 3 5 Legs
Jump Rope 1 30 Cardio
Dips 4 10 Chest
Walk Run Treadmill- 20-30 minutes 1 1 Cardio

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