Being a fitness enthusiast, staying fit, strong, and healthy is one of my primary goals. That’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’ve designed an ultimate 6-week hybrid workout program that includes strength, mobility, endurance, and flexibility exercises.
This program is not about achieving a specific fitness goal but all about trying different types of workouts and leveling up your overall fitness.
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.
Hybrid Training Program Summary
| Routine Type | Hybrid Workout |
| Split Type | Hybrid Split |
| Program Duration | 6 Weeks |
| Routine Goal | Improve Strength, Hypertrophy, Endurance, Balance, and Flexibility |
| Training Level | Intermediate to Advanced |
| Duration Per Session | 60-90 Minutes |
| Sessions/week | 4-5 Days |
| Targe Gender | Males and Females Both |
| Suitable Age Group | 18-35 Years |
The 6-Week Hybrid Workout Program Scale Your Fitness
This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics.
Powerlifting is all about lifting maximum load in a systematic way and gaining strength; plyometric helps enhance the jumping ability and explosiveness and improve athleticism; bodybuilding helps bring out the best shape and improve aesthetics; and calisthenics scales up your balance and flexibility.
The combination of the above workouts will improve your aesthetic and take your fitness to the next level.
Note: You can modify this workout program to suit your goals, fitness level, preferences, and schedule.
Week 1 – Powerlifting and Cardio
- Monday – Squat
- Tuesday – Cardio
- Wednesday – Bench
- Thursday – OFF
- Friday – Deadlift
- Saturday – Cardio
- Sunday – OFF
Monday – Squat
Warm-up:
- 5-min Lower Body Foam Rolling
- 5-minute Stationary Bike/Treadmill (Low intensity)
- Leg Press – 3 sets of 10-15 reps with a light load
Back Squat:
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Front Lunge: 2 sets x 10 reps on each leg
- DB Romanian Deadlift: 3 sets of 6-8 reps
Tuesday – Cardio
Start with a 5-minute treadmill jog, then follow the below workout.
- 15-sec Mountain Climbing
- 10 Pushups
- 10 Sit-ups
- 15-sec Bear Crawl
- 10 Reverse Crunches
- 20 Spider Mountain Climbing (10/side)
- 15-sec Flutter Kicks
- 15-sec Inchworm
- 10 Bodyweight Renegade Row (5/side)
- 10 Prone Y Raises
- 60-sec Forearm Front Plank
- 20-sec Side Plank (each side)
- Repeat as many times as possible.
- Do it at your own pace.
Wednesday – Bench
Warm-up:
- 3-5 minutes Upper Body Foam Rolling
- 5-minute Low-impact stationary bike/Treadmill
- 1-2 minute Band Pull-apart
- Pin Press 2 sets of 15-20 reps with an empty barbell
Bench Press
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Dumbbell Overhead Press: 3 sets of 10-12 reps
- Pec Deck Machine Fly: 3 sets of 10-12 reps
Friday – Deadlift
Warm-up:
- 3-5 minute Rowing Machine/Stationary Bike
- 3-5 minutes of Full-Body Foam Rolling
- Inchworm: 30-sec x 2
Conventional/Sumo Deadlift
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Chest Supported Dumbbell Row: 3 sets of 10-12 reps
- Reverse Hyperextension: 3 sets of 10-12 reps
Saturday – Cardio
Start with a 5-minute treadmill jog, then follow the below workout.
- 50 Double Unders
- 10 Pushups
- 10 Squat Jumps
- 5 Pullups
- 15-sec Cross Body Mountain Climber
- 20 Alternating Heel Taps (10/side)
- 10 Push Presses
- 20 One-arm Kettlebell Swings (10 per hand)
- 15 Hanging Knee Raises
- 20 Spider Crunches (10/side)
- Repeat as many times as possible.
Week 2 – Hypertrophy and Plyometric
- Monday – Quad, Chest, and Triceps,
- Tuesday – Plyometric
- Wednesday – Back, Hamstring, and Biceps
- Thursday – Rest
- Friday – Shoulder, Glutes, and Core
- Saturday – Plyometric
- Sunday – Rest
Warm-up: 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.
Monday – Quad, Chest, and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Front DB Squat + Pec Deck Fly (Superset) | 3-4 | 10-12 |
| Leg Extension + Flat Bench Press (Superset) | 3-4 | 10-12 |
| Incline Dumbbell Bench Press | 2-3 | 10-12 |
| Pullover + Bar/Rope Pushdown | 2-3 | 10-12 |
| One-arm Overhead Triceps Extension | 2-3 | 15/arm |
Tuesday – Plyometric
| Round 1-2 | Round 3-4 |
|---|---|
| 15-sec Ankle Hops | 10 Alternating Lunge Jumps |
| 10 Squat Thrusters | 10 Vertical Jumps |
| 10 Star Jumps | 15-sec High Knees |
| 15-sec Mountain Climbers | 10 Pushup Jacks |
| 5 Burpee with Tuck Jump | 15-sec Flutter Kicks |
| 10 Alternating Push Offs (5/leg) | 10 Lunge with Knee Drive (5/leg) |
Explore more high jump plyometric exercises and add them to your program.
Wednesday – Back, Hamstring, and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Front Lat Pulldown | 3-4 | 10-12 |
| Seated Cable Row | 3-4 | 10-12 |
| Bent-over Barbell Row | 2-3 | 10-12 |
| DB RDL + EZ Bar Biceps Curl (Superset) | 2-3 | 10-12 |
| Leg Curl + Hammer Curl (Superset) | 2-3 | 10-12 |
Friday – Shoulder, Glutes, and Core
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Press + Hanging Knee Raises | 2-3 | 10-12 |
| Lateral Delt Raises + Decline Crunches | 2-3 | 10-12 |
| Rear Delt Raises + Cable Crunches | 2-3 | 10-12 |
| Shrug + Cable Wood Chop | 2-3 | 10-12 |
| Hip Thrust + Reverse Cable Crunches | 2-3 | 10-12 |
Saturday – Plyometric
| Round 1-2 | Round 3-4 |
|---|---|
| 15-sec Ankle Hops | 15-sec Jumping Jacks |
| 10 Squat Thrusters | 10 Squat Jumps |
| 10 Front Box Jump | 15-sec Plank Jacks |
| 15-sec Mountain Climbers | 10 Kneeling Squat Jumps |
| 10 Lateral Box Jumps | 10 Scissor Jumps |
| 10 Alternating Push Offs | 10 Frog Squat Jumps |
You can also check out this ultimate list of plyometric exercises to integrate into your hybrid workout schedule.
Week 3 – Functional Training and Calisthenics
- Monday – Functional Training
- Tuesday – Calisthenics
- Wednesday – OFF
- Thursday – Functional Training
- Friday – Calisthenics
- Saturday – OFF
- Sunday – Rest
Monday – Functional Training
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 500m Treadmill Run | 10 Box Jumps |
| 20 KB Swings (10/arm) | 10 Pull-ups |
| 20 Steps Farmer’s Walk | 50 Double Unders |
| 10 Back Squats | 10 Bar Dips |
| 10 Hanging Knee Raises | 10 Burpees |
| 10 Push Press | 10 Single-leg Deadlift |
Tuesday – Calisthenics
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 10 Inverted Rows | 10 Chinups |
| 10 Pushups | 10 Curtsy Lunges (5/leg) |
| 20 Superman Pull | 10 Archer Pushups (5/side) |
| 10 Pistol Squats (Free/Assisted) | 20 Side Plank Hip Dips (10/side) |
| 10 Glute Bridges | 15-sec Bird Dog Plank (each side) |
Thursday – Functional Training
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 500m Treadmill Run | 10 Box Jumps |
| 10 Pull-ups | 10 Devil Presses |
| 15 Pushups | 50 Double Unders |
| 10 Zercher Squats | 10 Bar Dips |
| 10 Hanging Knees to Elbows | 10 Bent-over Rows |
| 10 Dumbbell Lunges | 10 Decline Crunches |
Friday – Calisthenics
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 10 Squat Jumps | 10 Chinups |
| 10 Pike Pushups | 12 Spiderman Crawl (6/side) |
| 20 Long Leg March (10/leg) | 10 Pistol Squats (5/leg) |
| 20 Bulgarian Squats (10/leg) | 10 Dive Bomber Pushups |
| 10 Single-Leg Tuck-up | 15-sec Hollow Body Hold |
Week 4 – Powerlifting and Cardio
- Monday – Squat
- Tuesday – Cardio
- Wednesday – Bench
- Thursday – OFF
- Friday – Deadlift
- Saturday – Cardio
- Sunday – OFF
Monday – Squat
Warm-up:
- 5-min Lower Body Foam Rolling
- 5-minute Stationary Bike/Treadmill (Low intensity)
- Leg Press – 3 sets of 10-15 reps with a light load
Back Squat:
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Front Lunge: 2 sets x 10 reps on each leg
- DB Romanian Deadlift: 3 sets of 6-8 reps
Tuesday – Cardio
Start with a 5-minute treadmill jog, then follow the below workout.
- 15-sec Mountain Climbing
- 10 Pushups
- 10 Sit-ups
- 15-sec Bear Crawl
- 10 Reverse Crunches
- 20 Spider Mountain Climbing (10/side)
- 15-sec Flutter Kicks
- 15-sec Inchworm
- 10 Bodyweight Renegade Row (5/side)
- 10 Prone Y Raises
- 60-sec Forearm Front Plank
- 20-sec Side Plank (each side)
- Repeat as many times as possible.
- Do it at your own pace.
Wednesday – Bench
Warm-up:
- 3-5 minutes Upper Body Foam Rolling
- 5-minute Low-impact stationary bike/Treadmill
- 1-2 minute Band Pull-apart
- Pin Press 2 sets of 15-20 reps with an empty barbell
Bench Press
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Dumbbell Overhead Press: 3 sets of 10-12 reps
- Pec Deck Machine Fly: 3 sets of 10-12 reps
Friday – Deadlift
Warm-up:
- 3-5 minute Rowing Machine/Stationary Bike
- 3-5 minutes of Full-Body Foam Rolling
- Inchworm: 30-sec x 2
Conventional/Sumo Deadlift
- Round 1– 2 sets of 6 reps (desired weight) 2-min rest.
- Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest.
- Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest.
- Round 4 – 2 sets of 2 reps 80-90%, 4-min rest.
- Round 5 – 2 sets of 5 reps (desired weight), 3-min rest.
Accessory Lifts:
- Chest Supported Dumbbell Row: 3 sets of 10-12 reps
- Reverse Hyperextension: 3 sets of 10-12 reps
Saturday – Cardio
Start with a 5-minute treadmill jog, then follow the below workout.
- 50 Double Unders
- 10 Pushups
- 10 Squat Jumps
- 5 Pullups
- 15-sec Cross Body Mountain Climber
- 20 Alternating Heel Taps (10/side)
- 10 Push Presses
- 20 One-arm Kettlebell Swings (10 per hand)
- 15 Hanging Knee Raises
- 20 Spider Crunches (10/side)
- Repeat as many times as possible.
Week 5 – Hypertrophy and Plyometric
- Monday – Quad, Chest, and Triceps,
- Tuesday – Plyometric
- Wednesday – Back, Hamstring, and Biceps
- Thursday – Rest
- Friday – Shoulder, Glutes, and Core
- Saturday – Plyometric
- Sunday – Rest
Monday – Quad, Chest, and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Front DB Squat + Pec Deck Fly (Superset) | 3-4 | 10-12 |
| Leg Extension + Flat Bench Press (Superset) | 3-4 | 10-12 |
| Incline Dumbbell Bench Press | 2-3 | 10-12 |
| Pullover + Bar/Rope Pushdown | 2-3 | 10-12 |
| One-arm Overhead Triceps Extension | 2-3 | 15/arm |
Tuesday – Plyometric
| Round 1-2 | Round 3-4 |
|---|---|
| 15-sec Ankle Hops | 10 Alternating Lunge Jumps |
| 10 Squat Thrusters | 10 Vertical Jumps |
| 10 Star Jumps | 15-sec High Knees |
| 15-sec Mountain Climbers | 10 Pushup Jacks |
| 5 Burpee with Tuck Jump | 15-sec Flutter Kicks |
| 10 Alternating Push Offs (5/leg) | 10 Lunge with Knee Drive (5/leg) |
Wednesday – Back, Hamstring, and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Front Lat Pulldown | 3-4 | 10-12 |
| Seated Cable Row | 3-4 | 10-12 |
| Bent-over Barbell Row | 2-3 | 10-12 |
| DB RDL + EZ Bar Biceps Curl (Superset) | 2-3 | 10-12 |
| Leg Curl + Hammer Curl (Superset) | 2-3 | 10-12 |
Friday – Shoulder, Glutes, and Core
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Press + Hanging Knee Raises | 2-3 | 10-12 |
| Lateral Delt Raises + Decline Crunches | 2-3 | 10-12 |
| Rear Delt Raises + Cable Crunches | 2-3 | 10-12 |
| Shrug + Cable Wood Chop | 2-3 | 10-12 |
| Hip Thrust + Reverse Cable Crunches | 2-3 | 10-12 |
Saturday – Plyometric
| Round 1-2 | Round 3-4 |
|---|---|
| 15-sec Ankle Hops | 15-sec Jumping Jacks |
| 10 Squat Thrusters | 10 Squat Jumps |
| 10 Front Box Jump | 15-sec Plank Jacks |
| 15-sec Mountain Climbers | 10 Kneeling Squat Jumps |
| 10 Lateral Box Jumps | 10 Scissor Jumps |
| 10 Alternating Push-Offs | 10 Frog Squat Jumps |
Week 6 – Functional Training and Calisthenics
- Monday – Functional Training
- Tuesday – Calisthenics
- Wednesday – Functional Training
- Thursday – Calisthenics
- Friday – Functional Training
- Saturday – Calisthenics
- Sunday – Rest
Monday – Functional Training
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 500m Treadmill Run | 10 Box Jumps |
| 20 KB Swings (10/arm) | 10 Pull-ups |
| 15 Overhead Barbell Carry Walk | 30-sec Battle Rope |
| 10 Barbell Hang Snatch | 1-minute Weighted Plank |
| 10 Hanging Knee Raises | 10 Bar Over Burpees |
| 10 Push Press | 30-sec Shadown Punches |
Tuesday – Calisthenics
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 10 Bar Dips | 10 Chinups |
| 10 Pushups | 10 Curtsy Lunges (5/leg) |
| 20 Superman Pull | 10 Archer Pushups (5/side) |
| 10 Single-leg Deadlift | 20 Side Plank Hip Dips (10/side) |
| 10 Glute Bridges | 15-sec Bird Dog Plank (each side) |
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 500m Treadmill Run | 10 Box Jumps |
| 10 Pull-ups | 10 Devil Presses |
| 15 Pushups | 50 Double Unders |
| 10 Zercher Squats | 10 Bar Dips |
| 10 Hanging Knees to Elbows | 10 Bent-over Rows |
| 10 Dumbbell Lunges | 10 Decline Crunches |
Friday – Calisthenics
| Rounds 1 & 3 | Rounds 2 & 4 |
|---|---|
| 10 Squat Jumps | 10 Chinups |
| 10 Pike Pushups | 12 Spiderman Crawl (6/side) |
| 20 Long Leg March (10/leg) | 10 Pistol Squats (5/leg) |
| 10 Lateral Lunges (5/leg) | 10 Dive Bomber Pushups |
| 10 Single-Leg Tuck-up | 15-sec Hollow Body Hold |
Is Hybrid Workout Effective?
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.
However, various workouts, such as powerlifting, plyometrics, and calisthenics, require decent lifting and athletic ability.
You can try this program for six weeks to test your fitness level.
Download The Hybrid Workout Routine PDF
You can modify this workout program to fit your goals, fitness level, preferences, and schedule. Below are some great resources for you:
Disclaimer: 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.
