Hybrid Bodybuilding Program for Muscle and Strengthtylerenglishblog.com/site/wp-content/uploads/2013/06/...Microsoft Word - Hybrid Bodybuilding Program for Muscle and Strength.docx

Copyright, 2013, Tyler English Fitness Systems LLC & Tyler English www.TylerEnglishBlog.com

Hybrid Bodybuilding

For Muscle and Strength

Tyler English


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DISCLAIMER: You must get your physician’s

approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational

purposes only. You must consult your physician prior to starting this program or

if you have any medical condition or injury that contraindicates physical activity.

This program is designed for healthy individuals 18 years and older only. The

information in this report is not meant to supplement, nor replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and

publishers advise readers to take full responsibility for their safety and know their

limits. Before practicing the exercises in this book, be sure that your equipment is

well maintained, and do not take risks beyond your level of experience, aptitude,

training and fitness. The exercises and dietary programs in this book are not

intended as a substitute for any exercise routine or treatment or dietary regimen

that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued.

Always ask for instruction and assistance when lifting. Don’t perform any

exercise without proper instruction. See your physician before starting any

exercise or nutrition program. If you are taking any medications, you must talk to

your physician before starting any exercise program, including the Hybrid

Bodybuilding for Muscle and Strength. If you experience any lightheadedness,

dizziness, or shortness of breath while exercising, stop the movement and consult

a physician.

You must have a complete physical examination if you are sedentary, if you have

high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you

are over 30 years old. Please discuss all nutritional changes with your physician

or a registered dietician. This publication is intended for informational use only.

Tyler English and Tyler English Fitness Systems, LLC will not assume any

liability or be held responsible for any form of injury, personal loss or illness

caused by the utilization of this information.


Hybrid Bodybuilding Program for Muscle and Strength For Both Weeks 1-‐4 and 5-‐8 – Follow these guidelines -‐ Keep Workout Rotation A – D

-‐ A and D are Lower Body Workouts – ample recovery between workouts is recommended

-‐ Sample

-‐ Monday – Workout A

-‐ Tuesday – Workout B

-‐ Wednesday – Workout C

-‐ Thursday – Conditioning or Rest

-‐ Friday – Workout D

-‐ Saturday – Rest / Mobility or Conditioning

-‐ Sunday – Rest / Mobility

-‐ Monday (You’d repeat)


Hybrid Bodybuilding Program for Muscle and Strength Weeks 1 – 4 WORKOUT A – LOWER Core Training 1A) Hanging Knee Raise – 3 x 15 – rest 30s 1B) Reverse Crunch – 3 x 15 – rest 30s Weak Point Training 2) Seated Calf Raise – 4 x 25 – minimal Strength Training 3) BB Front Squat – 5 x 10 – rest 60s 4A) DB Bulgarian Split Squat – 4 x 12ea 4B) BB RDL – 4 x 12 – rest 45s 5A) Stability Ball Leg Curl – 4 x 20 – rest 30s 5B) Walking Lunge (weighted) – 4 x 10ea – rest 30s 6) Stiff-‐Legged DB RDL – 4 x 20 – rest 30s Finisher 1) Sled Push – 5-‐8 x 30 yds – rest 90s


WORKOUT B – UPPER PULL Power 1) BB High Pull – 5 x 3 – rest 60s Strength Training 2) Chin Up (weighted) – 4 x 6 – rest 60s 3A) BB Supine Row – 4 x 10-‐12 – rest 30s 3B) DB Single Arm Row – 4 x 20ea – rest 30s 4A) BB Bicep Curl – 4 x 12-‐15 – rest 30s 4B) BB Behind the Back Shrug – 4 x 15 – rest 30s 5A) DB Hammer Curl – 5 x 12-‐15 – rest 30s 5B) EZ Bar Curl – 5 x 12-‐15 – rest 30s


WORKOUT C – UPPER PUSH Core Training 1) Weighted Crunch – 4 x 10 – rest 30s Weak Point Training 2) Standing DB Lateral Raise – 3 x 20 – rest 30s Strength Training 3) Standing BB Push Press – 5 x 5 – rest 90s 4) BB Close Grip Bench – 4 x 6 – rest 60s 5A) Standing DB Arnold Press – 4 x 12 – rest 30s 5B) Incline DB Bench Press – 4 x 12 – rest 30s 6A) Deficit Push-‐ups – 4 x 15-‐25 – rest 60s 6B) Seated DB Lateral Raise – 4 x 10-‐12 – rest 60s 7) DB French Press – 5 x 10-‐12 – rest 30s Conditioning 1) Sprints – 5-‐10 x 40yds


WORKOUT D – LOWER PULL Strength Training 1) BB Deadlift – 5 x 3 – rest 90s (work up to max sets of 3) 2A) Wide Stance BB RDL – 4 x 12 – rest 30s 2B) Weighted Valslide Leg Curl – 4 x 12 – rest 30s 3) GHR – 4 x 10-‐12 –rest 60s 4) DB Split Stance RDL – 4 x 8ea 5) BW Donkey Calf Raise – 1 x 100 (rest/pause) – rest minimal Finisher 1) Heavy Dog Sled Push – 5-‐8 x 30 yds – rest 90s


Hybrid Bodybuilding Program for Muscle and Strength Weeks 5 – 8 WORKOUT A – LOWER BODY Core Training 1A) Stability Ball Rollout – 4 x 15 – rest 30s 1B) Reverse Crunch – 4 x 15 – rest 30s Weak Point Training 2A) Jump Rope – 4 x 30s -‐ rest 30s 2B) BB Standing Calf Raise – 4 x 20 – rest 30s Strength Training 3) BB Squat – 1 x 12, 1 x 10, 1 x 8, 1 x 6 – rest 90s 4A) DB Goblet Squat – 1 x 10, 1 x 8, 1 x 6 – rest 60s 4B) Deficit Reverse Lunge – 1 x 10, 1 x 8, 1 x 6 – rest 60s 5A) DB Split Squat – 1 x 10, 1 x 8, 1 x 6 – rest 45s 5B) BB RDL – 1 x 10, 1 x 8, 1 x 6 – rest 45s 5C) Stability Ball Abducted Leg Curl (feet / knees out) – 3 x 30 – rest 45s 6) Bodyweight Squat – 1 x 100

Conditioning 1) Sled Push – 3-‐5 x 30yds – rest 90s


WORKOUT B – UPPER PULL Power 1) BB Hang Clean – 5 x 5 – rest 60s Strength Training 2) BB Prone Row – 4 x 10 – rest 60s

3A) Chin Up (weighted) – 4 x 5 – rest 45s 3B) Inverted Row (weighted) – 4 x 12 – rest 45s 4A) DB Shrug – 4 x 20 – rest 60s 4B) TRX / Suspended Face Pull – 4 x 10 – rest 60s 5A) DB Zottman Curl – 3 x 12 – rest 30s 5B) EZ Bar Curl – 3 x 12 – rest 30s


WORKOUT C – UPPER PUSH Core Training 1) Hanging Leg Raise – 5 x 10 – rest 30s Strength Training 2) BB Overhead Press (Military) – 4 x 6 – rest 90s 3A) DB Neutral Grip Bench – 4 x 12 – rest 60s 3B) DB Lateral Raise (standing) – 4 x 12 – rest 60s 4A) Incline DB Fly – 4 x 12 – rest 45s 4B) Weighted Push-‐up – 4 x 6 – rest 45s 5A) EZ Bar French Press – 3 x 10-‐12 – rest 30s 5B) Prone Tricep Extension (use BB in rack) – 3 x 15-‐20 – rest 30s Conditioning 1) Sprints – 5-‐10 x 40yds


WORKOUT D – LOWER PULL Strength Training 1) BB Sumo Deadlift – 1 x 6, 1 x 4, 1 x 4, 1 x 3 – rest 90s 2) BB Good Morning – 4 x 12 – rest 90s 3A) BB Stiff-‐legged RDL – 4 x 12 – rest 60s 3B) GHR – 4 x 6 – rest 60s 4A) Stability Ball Leg Curl – 3 x 20 – rest 30s 4B) Partial DB RDL – 3 x 20 – rest 30s 5) Standing BB Rocking Calf Raise – 5 x 20 (10ea) – rest 30s

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Hybrid Bodybuilding Program for Muscle and Strengthtylerenglishblog.com/site/wp-content/uploads/2013/06/...Microsoft Word - Hybrid Bodybuilding Program for Muscle and Strength.docx