{"id":17615,"date":"2023-08-03T17:20:06","date_gmt":"2023-08-03T17:20:06","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17615"},"modified":"2024-03-17T20:03:39","modified_gmt":"2024-03-17T20:03:39","slug":"hybrid-workout-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf","title":{"rendered":"6-Week Hybrid Workout Program with PDF"},"content":{"rendered":"\n<p>Being a fitness enthusiast, staying fit, strong, and healthy is one of my primary goals. That&#8217;s why I try various workouts, from bodybuilding and powerlifting to calisthenics and plyometrics.<\/p>\n\n\n\n<p>Doing a variety of workouts keeps me motivated and helps me enhance my overall fitness.<\/p>\n\n\n\n<p>Recently, I&#8217;ve designed an ultimate 6-week hybrid workout program that includes strength, mobility, endurance, and flexibility exercises.<\/p>\n\n\n\n<p>This program is not about achieving a specific fitness goal but all about trying different types of workouts and leveling up your overall fitness.<\/p>\n\n\n\n<p>Anyone who has been working out for a while and wants to try a challenging workout can follow this hybrid training program, from male to female.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hybrid Training Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Routine Type<\/td><td>Hybrid Workout<\/td><\/tr><tr><td>Split Type<\/td><td>Hybrid Split<\/td><\/tr><tr><td>Program Duration<\/td><td>6 Weeks<\/td><\/tr><tr><td>Routine Goal<\/td><td>Improve Strength, Hypertrophy, Endurance, Balance, and Flexibility<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate to Advanced<\/td><\/tr><tr><td>Duration Per Session<\/td><td>60-90 Minutes<\/td><\/tr><tr><td>Sessions\/week<\/td><td>4-5 Days<\/td><\/tr><tr><td>Targe Gender<\/td><td>Males and Females Both<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>18-35 Years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 6-Week Hybrid Workout Program Scale Your Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Hybrid-training-program.jpg\" alt=\"Hybrid training program\" class=\"wp-image-17647\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Hybrid-training-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Hybrid-training-program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Hybrid-training-program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics.<\/p>\n\n\n\n<p>Powerlifting is all about <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" data-type=\"post\" data-id=\"13462\" target=\"_blank\" rel=\"noreferrer noopener\">lifting maximum load in a systematic way<\/a> and gaining strength; plyometric helps <a href=\"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf\" data-type=\"post\" data-id=\"8567\" target=\"_blank\" rel=\"noreferrer noopener\">enhance the jumping ability<\/a> and explosiveness and improve athleticism; bodybuilding helps bring out the best shape and improve aesthetics; and calisthenics <a href=\"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf\" data-type=\"post\" data-id=\"11833\" target=\"_blank\" rel=\"noreferrer noopener\">scales up your balance and flexibility<\/a>.<\/p>\n\n\n\n<p>The combination of the above workouts will improve your aesthetic and take your fitness to the next level.<\/p>\n\n\n\n<p><strong>Note:<\/strong>&nbsp;You can modify this workout program to suit your goals, fitness level, preferences, and schedule.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 1 &#8211; Powerlifting and Cardio<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Squat<\/li>\n\n\n\n<li>Tuesday  &#8211; Cardio<\/li>\n\n\n\n<li>Wednesday &#8211; Bench<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Deadlift<\/li>\n\n\n\n<li>Saturday &#8211; Cardio<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday &#8211; Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=9a3awO81tUM\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lower Body Foam Rolling<\/strong><\/a><\/li>\n\n\n\n<li>5-minute Stationary Bike\/Treadmill (Low intensity)<\/li>\n\n\n\n<li>Leg Press &#8211; 3 sets of 10-15 reps with a light load<\/li>\n<\/ul>\n\n\n\n<p><strong>Back Squat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps  (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Lunge:<\/strong>&nbsp;2 sets x 10 reps on each leg<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" data-type=\"post\" data-id=\"3097\" target=\"_blank\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a>:<\/strong>&nbsp;3 sets of 6-8 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday  &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Start with a 5-minute treadmill jog, then follow the below workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>15-sec Bear Crawl<\/li>\n\n\n\n<li>10 Reverse Crunches<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/youtu.be\/35TN11dBxCM\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Spider Mountain Climbing<\/strong><\/a> (10\/side)<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>15-sec Inchworm<\/li>\n\n\n\n<li>10 Bodyweight Renegade Row (5\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#3_Prone_Y_Raises\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Prone Y Raises<\/strong><\/a><\/li>\n\n\n\n<li>60-sec Forearm Front Plank<\/li>\n\n\n\n<li>20-sec Side Plank (each side)<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n\n\n\n<li>Do it at your own pace.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday &#8211; Bench<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=JxyxY-jVNm8\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Upper Body Foam Rolling<\/strong><\/a><\/li>\n\n\n\n<li>5-minute Low-impact stationary bike\/Treadmill<\/li>\n\n\n\n<li>1-2 minute Band Pull-apart<\/li>\n\n\n\n<li>Pin Press 2 sets of 15-20 reps with an empty barbell<\/li>\n<\/ul>\n\n\n\n<p><strong>Bench Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps  (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Overhead Press: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>Pec Deck Machine Fly: 3 sets of 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday &#8211; Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minute Rowing Machine\/Stationary Bike<\/li>\n\n\n\n<li>3-5 minutes of Full-Body Foam Rolling<\/li>\n\n\n\n<li>Inchworm: 30-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Conventional\/Sumo Deadlift<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps  (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest Supported Dumbbell Row: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>Reverse Hyperextension: 3 sets of 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Start with a 5-minute treadmill jog, then follow the below workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Double Unders<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>5 Pullups<\/li>\n\n\n\n<li>15-sec Cross Body Mountain Climber<\/li>\n\n\n\n<li>20 Alternating Heel Taps (10\/side)<\/li>\n\n\n\n<li>10 Push Presses<\/li>\n\n\n\n<li>20 One-arm Kettlebell Swings (10 per hand)<\/li>\n\n\n\n<li>15 Hanging Knee Raises<\/li>\n\n\n\n<li>20 Spider Crunches (10\/side)<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 2 &#8211; Hypertrophy and Plyometric<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Quad, Chest, and Triceps, <\/li>\n\n\n\n<li>Tuesday &#8211; Plyometric<\/li>\n\n\n\n<li>Wednesday &#8211; Back, Hamstring, and Biceps<\/li>\n\n\n\n<li>Thursday &#8211; Rest<\/li>\n\n\n\n<li>Friday &#8211; Shoulder, Glutes, and Core<\/li>\n\n\n\n<li>Saturday &#8211; Plyometric<\/li>\n\n\n\n<li>Sunday &#8211; Rest<\/li>\n<\/ul>\n\n\n\n<p><strong>Warm-up:<\/strong>&nbsp;Start your workout with 5-10 minutes of warm-up exercises. It will accelerate your heart rate and prepare your muscles for intense resistance exercises. You can do various exercises, such as treadmill jog, bodyweight cardio exercises, or lifting a light bar and dumbbell for warm-up.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Quad, Chest, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front DB Squat + Pec Deck Fly (Superset)<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Extension + Flat Bench Press (Superset)<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Pullover + Bar\/Rope Pushdown<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>One-arm Overhead Triceps Extension<\/td><td>2-3<\/td><td>15\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Plyometric<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1-2<\/th><th>Round 3-4<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>10 Alternating Lunge Jumps<\/td><\/tr><tr><td>10 Squat Thrusters<\/td><td>10 Vertical Jumps<\/td><\/tr><tr><td>10 <a href=\"https:\/\/youtu.be\/7C4wYTj8Sns\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Star Jumps<\/strong><\/a><\/td><td>15-sec High Knees<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>10 Pushup Jacks<\/td><\/tr><tr><td>5 Burpee with Tuck Jump<\/td><td>15-sec Flutter Kicks<\/td><\/tr><tr><td>10 <a href=\"https:\/\/youtu.be\/4u8GBUhYSe0\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Alternating Push Offs<\/strong><\/a> (5\/leg)<\/td><td>10 Lunge with Knee Drive (5\/leg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Explore more <a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" data-type=\"post\" data-id=\"8991\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>high jump plyometric exercises<\/strong><\/a> and add them to your program.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back, Hamstring, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>DB RDL + EZ Bar Biceps Curl (Superset)<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curl + Hammer Curl (Superset)<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Shoulder, Glutes, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Arnold Press + Hanging Knee Raises<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Delt Raises + Decline Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Raises + Cable Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Shrug + Cable Wood Chop<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Hip Thrust + Reverse Cable Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Plyometric<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1-2<\/th><th>Round 3-4<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>15-sec Jumping Jacks<\/td><\/tr><tr><td>10 Squat Thrusters<\/td><td>10 Squat Jumps<\/td><\/tr><tr><td>10 Front Box Jump<\/td><td>15-sec Plank Jacks<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>10 Kneeling Squat Jumps<\/td><\/tr><tr><td>10 Lateral Box Jumps<\/td><td>10 Scissor Jumps<\/td><\/tr><tr><td>10 Alternating Push Offs<\/td><td>10 <a href=\"https:\/\/www.youtube.com\/watch?v=H7u26_8MBDE\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Frog Squat Jumps<\/strong><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can also check out this ultimate <a href=\"https:\/\/thefitnessphantom.com\/list-of-plyometric-exercises-with-pdf\" data-type=\"post\" data-id=\"12709\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>list of plyometric exercises<\/strong><\/a> to integrate into your hybrid workout schedule.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 3 &#8211; Functional Training and Calisthenics<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Functional Training<\/li>\n\n\n\n<li>Tuesday &#8211; Calisthenics<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Functional Training<\/li>\n\n\n\n<li>Friday &#8211; Calisthenics<\/li>\n\n\n\n<li>Saturday &#8211; OFF<\/li>\n\n\n\n<li>Sunday &#8211; Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Functional Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>500m Treadmill Run<\/td><td>10 Box Jumps<\/td><\/tr><tr><td>20 KB Swings (10\/arm)<\/td><td>10 Pull-ups<\/td><\/tr><tr><td>20 Steps Farmer&#8217;s Walk<\/td><td>50 Double Unders<\/td><\/tr><tr><td>10 Back Squats<\/td><td>10 Bar Dips<\/td><\/tr><tr><td>10 Hanging Knee Raises<\/td><td>10 Burpees<\/td><\/tr><tr><td>10 Push Press<\/td><td>10 Single-leg Deadlift<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Calisthenics<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>10 Inverted Rows<\/td><td>10 Chinups<\/td><\/tr><tr><td>10 Pushups<\/td><td>10 Curtsy Lunges (5\/leg)<\/td><\/tr><tr><td>20 <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#5_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Superman Pull<\/strong><\/a><\/td><td>10 Archer Pushups (5\/side)<\/td><\/tr><tr><td>10 Pistol Squats (Free\/Assisted)<\/td><td>20 Side Plank Hip Dips (10\/side)<\/td><\/tr><tr><td>10 Glute Bridges<\/td><td>15-sec Bird Dog Plank (each side)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Functional Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>500m Treadmill Run<\/td><td>10 Box Jumps<\/td><\/tr><tr><td>10 Pull-ups<\/td><td>10 <a href=\"https:\/\/youtu.be\/zlqEtAUds-I\" target=\"_blank\" rel=\"noreferrer noopener\">Devil Presses<\/a><\/td><\/tr><tr><td>15 Pushups<\/td><td>50 Double Unders<\/td><\/tr><tr><td>10 <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Zercher Squats<\/a><\/td><td>10 Bar Dips<\/td><\/tr><tr><td>10 Hanging Knees to Elbows<\/td><td>10 Bent-over Rows<\/td><\/tr><tr><td>10 Dumbbell Lunges<\/td><td>10 Decline Crunches<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Calisthenics<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>10 Squat Jumps<\/td><td>10 Chinups<\/td><\/tr><tr><td>10 Pike Pushups<\/td><td>12 Spiderman Crawl (6\/side)<\/td><\/tr><tr><td>20 Long Leg March (10\/leg)<\/td><td>10 Pistol Squats (5\/leg)<\/td><\/tr><tr><td>20 Bulgarian Squats (10\/leg)<\/td><td>10 Dive Bomber Pushups<\/td><\/tr><tr><td>10 <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#7_Single-Leg_Tuck-up\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Tuck-up<\/a><\/td><td>15-sec Hollow Body Hold<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 4 &#8211; Powerlifting and Cardio<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Squat<\/li>\n\n\n\n<li>Tuesday  &#8211; Cardio<\/li>\n\n\n\n<li>Wednesday &#8211; Bench<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Deadlift<\/li>\n\n\n\n<li>Saturday &#8211; Cardio<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Lower Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Stationary Bike\/Treadmill (Low intensity)<\/li>\n\n\n\n<li>Leg Press \u2013 3 sets of 10-15 reps with a light load<\/li>\n<\/ul>\n\n\n\n<p><strong>Back Squat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Lunge:<\/strong>&nbsp;2 sets x 10 reps on each leg<\/li>\n\n\n\n<li><strong>DB Romanian Deadlift:<\/strong>&nbsp;3 sets of 6-8 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday \u2013 Cardio<\/strong><\/h4>\n\n\n\n<p>Start with a 5-minute treadmill jog, then follow the below workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>15-sec Bear Crawl<\/li>\n\n\n\n<li>10 Reverse Crunches<\/li>\n\n\n\n<li>20&nbsp;Spider Mountain Climbing&nbsp;(10\/side)<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>15-sec Inchworm<\/li>\n\n\n\n<li>10 Bodyweight Renegade Row (5\/side)<\/li>\n\n\n\n<li>10&nbsp;Prone Y Raises<\/li>\n\n\n\n<li>60-sec Forearm Front Plank<\/li>\n\n\n\n<li>20-sec Side Plank (each side)<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n\n\n\n<li>Do it at your own pace.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday \u2013 Bench<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes&nbsp;Upper Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Low-impact stationary bike\/Treadmill<\/li>\n\n\n\n<li>1-2 minute Band Pull-apart<\/li>\n\n\n\n<li>Pin Press 2 sets of 15-20 reps with an empty barbell<\/li>\n<\/ul>\n\n\n\n<p><strong>Bench Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Overhead Press: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>Pec Deck Machine Fly: 3 sets of 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minute Rowing Machine\/Stationary Bike<\/li>\n\n\n\n<li>3-5 minutes of Full-Body Foam Rolling<\/li>\n\n\n\n<li>Inchworm: 30-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Conventional\/Sumo Deadlift<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 2 sets of 6 reps (desired weight) 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;2 sets of 2 reps 80-90%, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5<\/strong>&nbsp;\u2013 2 sets of 5 reps (desired weight), 3-min rest.<\/li>\n<\/ul>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest Supported Dumbbell Row: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>Reverse Hyperextension: 3 sets of 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday \u2013 Cardio<\/strong><\/h4>\n\n\n\n<p>Start with a 5-minute treadmill jog, then follow the below workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Double Unders<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>5 Pullups<\/li>\n\n\n\n<li>15-sec Cross Body Mountain Climber<\/li>\n\n\n\n<li>20 Alternating Heel Taps (10\/side)<\/li>\n\n\n\n<li>10 Push Presses<\/li>\n\n\n\n<li>20 One-arm Kettlebell Swings (10 per hand)<\/li>\n\n\n\n<li>15 Hanging Knee Raises<\/li>\n\n\n\n<li>20 Spider Crunches (10\/side)<\/li>\n\n\n\n<li>Repeat as many times as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 5 &#8211; Hypertrophy and Plyometric<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Quad, Chest, and Triceps, <\/li>\n\n\n\n<li>Tuesday &#8211; Plyometric<\/li>\n\n\n\n<li>Wednesday &#8211; Back, Hamstring, and Biceps<\/li>\n\n\n\n<li>Thursday &#8211; Rest<\/li>\n\n\n\n<li>Friday &#8211; Shoulder, Glutes, and Core<\/li>\n\n\n\n<li>Saturday &#8211; Plyometric<\/li>\n\n\n\n<li>Sunday &#8211; Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Quad, Chest, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front DB Squat + Pec Deck Fly (Superset)<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Extension + Flat Bench Press (Superset)<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Pullover + Bar\/Rope Pushdown<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>One-arm Overhead Triceps Extension<\/td><td>2-3<\/td><td>15\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Plyometric<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1-2<\/th><th>Round 3-4<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>10 Alternating Lunge Jumps<\/td><\/tr><tr><td>10 Squat Thrusters<\/td><td>10 Vertical Jumps<\/td><\/tr><tr><td>10&nbsp;Star Jumps<\/td><td>15-sec High Knees<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>10 Pushup Jacks<\/td><\/tr><tr><td>5 Burpee with Tuck Jump<\/td><td>15-sec Flutter Kicks<\/td><\/tr><tr><td>10&nbsp;Alternating Push Offs&nbsp;(5\/leg)<\/td><td>10 Lunge with Knee Drive (5\/leg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Back, Hamstring, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>DB RDL + EZ Bar Biceps Curl (Superset)<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curl + Hammer Curl (Superset)<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Shoulder, Glutes, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Arnold Press + Hanging Knee Raises<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Delt Raises + Decline Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Raises + Cable Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Shrug + Cable Wood Chop<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Hip Thrust + Reverse Cable Crunches<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Plyometric<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1-2<\/th><th>Round 3-4<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>15-sec Jumping Jacks<\/td><\/tr><tr><td>10 Squat Thrusters<\/td><td>10&nbsp;Squat Jumps<\/td><\/tr><tr><td>10 Front Box Jump<\/td><td>15-sec Plank Jacks<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>10 Kneeling Squat Jumps<\/td><\/tr><tr><td>10 Lateral Box Jumps<\/td><td>10 Scissor Jumps<\/td><\/tr><tr><td>10 Alternating Push-Offs<\/td><td>10&nbsp;Frog Squat Jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 6 &#8211; Functional Training and Calisthenics<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Functional Training<\/li>\n\n\n\n<li>Tuesday &#8211; Calisthenics<\/li>\n\n\n\n<li>Wednesday &#8211; Functional Training<\/li>\n\n\n\n<li>Thursday &#8211; Calisthenics<\/li>\n\n\n\n<li>Friday &#8211; Functional Training<\/li>\n\n\n\n<li>Saturday &#8211; Calisthenics<\/li>\n\n\n\n<li>Sunday &#8211; Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Functional Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>500m Treadmill Run<\/td><td>10 Box Jumps<\/td><\/tr><tr><td>20 KB Swings (10\/arm)<\/td><td>10 Pull-ups<\/td><\/tr><tr><td>15 Overhead Barbell Carry Walk<\/td><td>30-sec Battle Rope<\/td><\/tr><tr><td>10 Barbell Hang Snatch<\/td><td>1-minute Weighted Plank<\/td><\/tr><tr><td>10 Hanging Knee Raises<\/td><td>10 Bar Over Burpees<\/td><\/tr><tr><td>10 Push Press<\/td><td>30-sec Shadown Punches<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Calisthenics<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>10 Bar Dips<\/td><td>10 Chinups<\/td><\/tr><tr><td>10 Pushups<\/td><td>10 Curtsy Lunges (5\/leg)<\/td><\/tr><tr><td>20&nbsp;Superman Pull<\/td><td>10 Archer Pushups (5\/side)<\/td><\/tr><tr><td>10 Single-leg Deadlift<\/td><td>20 Side Plank Hip Dips (10\/side)<\/td><\/tr><tr><td>10 Glute Bridges<\/td><td>15-sec Bird Dog Plank (each side)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>500m Treadmill Run<\/td><td>10 Box Jumps<\/td><\/tr><tr><td>10 Pull-ups<\/td><td>10&nbsp;Devil Presses<\/td><\/tr><tr><td>15 Pushups<\/td><td>50 Double Unders<\/td><\/tr><tr><td>10&nbsp;Zercher Squats<\/td><td>10 Bar Dips<\/td><\/tr><tr><td>10 Hanging Knees to Elbows<\/td><td>10 Bent-over Rows<\/td><\/tr><tr><td>10 Dumbbell Lunges<\/td><td>10 Decline Crunches<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Calisthenics<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Rounds 1 &amp; 3<\/th><th>Rounds 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>10 Squat Jumps<\/td><td>10 Chinups<\/td><\/tr><tr><td>10 Pike Pushups<\/td><td>12 Spiderman Crawl (6\/side)<\/td><\/tr><tr><td>20 Long Leg March (10\/leg)<\/td><td>10 Pistol Squats (5\/leg)<\/td><\/tr><tr><td>10 Lateral Lunges (5\/leg)<\/td><td>10 Dive Bomber Pushups<\/td><\/tr><tr><td>10&nbsp;Single-Leg Tuck-up<\/td><td>15-sec Hollow Body Hold<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Hybrid Workout Effective?<\/strong><\/h2>\n\n\n\n<p>Yes! From strength, muscle mass, and mobility to endurance, agility, and flexibility, a well-crafted hybrid workout program will help you level up your fitness and improve your body composition.<\/p>\n\n\n\n<p>However, various workouts, such as powerlifting, plyometrics, and calisthenics, require decent lifting and athletic ability.<\/p>\n\n\n\n<p>You can try this program for six weeks to test your fitness level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Hybrid Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f00e1304-5141-40e2-addb-87e43ec6a607\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/The-Ultimate-Hybrid-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The-Ultimate-Hybrid-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/The-Ultimate-Hybrid-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f00e1304-5141-40e2-addb-87e43ec6a607\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-98d02721-188b-4767-9c1d-08ec135604ac\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/The-Best-6-Week-Hybrid-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The-Best-6-Week-Hybrid-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/The-Best-6-Week-Hybrid-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-98d02721-188b-4767-9c1d-08ec135604ac\" download><strong>Download Updated Schedule<\/strong><\/a><\/div>\n\n\n\n<p><br>You can modify this workout program to fit your goals, fitness level, preferences, and schedule. Below are some great resources for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-workout-list\" target=\"_blank\" data-type=\"post\" data-id=\"5135\" rel=\"noreferrer noopener\">Calisthenics Exercises List<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">Best Compound Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-functional-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"6588\" rel=\"noreferrer noopener\">Functional Exercises List<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">Cardio Exercises List<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Disclaimer<\/strong>: This program is not for newbies or people with any health condition, including but not limited to cardiovascular diseases, pregnancy, shortness of breath, etc. Do it at your own risk.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being a fitness enthusiast, staying fit, strong, and healthy is one of my primary goals. That&#8217;s why I try various workouts, from bodybuilding and powerlifting to calisthenics and plyometrics. Doing a variety of workouts keeps me motivated and helps me enhance my overall fitness. Recently, I&#8217;ve designed an ultimate 6-week hybrid workout program that includes &#8230; <a title=\"6-Week Hybrid Workout Program with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" aria-label=\"Read more about 6-Week Hybrid Workout Program with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,110],"tags":[480,381],"class_list":["post-17615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-health-fitness","tag-hybrid-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=17615"}],"version-history":[{"count":38,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17615\/revisions"}],"predecessor-version":[{"id":23451,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17615\/revisions\/23451"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17649"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=17615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=17615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=17615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}