Copyright © 2020 25seven Hybrid Program | Dejan Stipke 1 INTRODUCTION Hey Gang, welcome to my Hybrid Workout program
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Copyright © 2020 25seven Hybrid Program | Dejan Stipke
1
INTRODUCTION
Hey Gang, welcome to my Hybrid Workout program!
I started doing hybrid workouts to break my strength plateau in Calisthenics & Weighted Calisthenics, but also to improve in every expect of fitness, from overall strength to a more aesthetic body! What does Hybrid mean? My HYBRID workout program is a mix of Weighted Calisthenics, Olympic Weightlifting & Bodybuilding. What advantages does the hybrid program have? - better posture - gaining your bone density - increasing your strength - decreasing your risk of injury - maintaining and building muscle tissue - boost your sport performance Do every exercise slowly and with full control. Feel the contacting muscles and the stretch. The body mind connection is very important. Every exercise is linked to a video which demonstrates the right execution of it. If you can’t do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! Finish all sets of the first exercise and move on to the second, third, etc. until you finish the whole workout. The advised break between sets and exercises is 3-5 minutes on Monday and Tuesday, and 90-120 seconds during the rest of the week.
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
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INTRODUCTION You have to know your PR in Muscle ups, Squats, Pull ups, Dips, Bench Presses, Deadlift. The percentages in the program are the percentage of your PR, i.e. the maximum weight you can do a clean repetition with.
If you are advanced in Olympic Weight Lifting, you can increase the weight which you previously used and include the grip in the workouts. JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP ONLY FOR HYBRID GORILLA MEMBERS! ANSWER THE QUESTION TO ENTER THE GROUP WITH “HYBRID GORILLA BEAST”
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
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REQUIREMENTS 5-8 muscle ups 15 pull ups
30-50 squats 20 dips
EQUIPMENT Dumbbells
Barbells
Gym equipment
Dip bar
Pull up bar
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
Weight plates
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TERMS OF HYBRID WORKOUT amount of reps
Upper Body - Strength
exercise name
Muscle Ups
bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep
amount of sets 2 sets 1 set 1 set 8 sets
% of your PR
seated dumbell curls
adjust the weight to your level 10 reps
Plank hold 1 min
Power Cleans
3 sets amount of time power clean technique training
bar: technique training 8 reps bar + 10 kg: 8 reps
just use the bar
Stretch! Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets your level: you can do all reps clean with this weight
5 sets 10 sets
just use the bar +10kg
don’t forget to cool down after your workout 5
DAY 1 Upper Body
week 1
Muscle Ups
bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep
Pull Ups
70%: 85%: 95%: 100%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 Lower Body
week 1
Power Cleans
bar: technique training 8 reps bar +10kg: 8 reps
Squats
bar: 70%: 80%: 95%: 100%:
Deadlifts
70%: 85%: 95%: 100%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
1 set 1 set 1 set 1 set 8 sets
5 reps 3 reps 1 rep 1 rep
1 set 1 set 1 set 8 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets 10 sets
DAY 3 week 1
REst day!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 1
Muscle Ups
bodyweight: 8 reps 70%: 5 reps
Pull ups
bodyweight: 8 reps 50%: 8 reps 70%: 8 reps
Chin ups
50%: 70%: 75%:
10 reps 8 reps 8 reps
1 set 3 sets 1 set 1 set 2 sets 1 set 1 set 2 sets
barbell rows
adjust the weight to your level 8 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 4 pull day
week 1
barbell curls
adjust the weight to your level 8 reps
4 sets
seated dumbell curls ABS
adjust the weight to your level 10 reps
Plank hold 1 min
3 sets
Crunches 12 reps
3 set
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 5 Push day
week 1
Handstand Push ups 5-8 reps
bench presses 50%: 75%: 80%:
12 reps 10 reps 8 reps
incline push ups purple band: green band:
10 reps 8 reps
5 sets 1 set 1 set 2 sets 2 sets 2 sets
incline dumbbell presses
adjust the weight to your level 8 reps
3 sets
dumbell flys
adjust the weight to your level 10-12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 5 Push day
week 1
dumbell tricep extension
adjust the weight to your level 12 reps
tricep extension 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 6 leg day
week 1
squats
50%: 12 reps 75%: 10 reps 80%: 8 reps
1 set 1 set 2 sets
goblet squats
adjust the weight to your level 12 reps
4 sets
leg extension
adjust the weight to your level 12 reps
3 sets
TRX hamstring curls 12 reps
3 sets
Seated calf raises
adjust the weight to your level 15 reps
3 sets
calf raises
adjust the weight to your level 15 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 6 abs
week 1
side plank hold 30 sec
hanging leg raises 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 set 3 sets
DAY 7 week 1
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 2
muscle ups
bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 reps
pull ups 70%: 85%: 95%: 100%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lower body
week 2
power cleans
bar: technique training 8 reps bar +10kg: 8 reps bar +20kg: 5 reps
squats
bar: 70%: 80%: 95%: 100%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
deadlifts 70%: 85%: 95%: 100%:
5 reps 3 reps 1 rep 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets 4 sets 4 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 2
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 2
muscle ups
bodyweight: 5 reps 70%: 5 reps
hammer pulls
bodyweight: 12 reps 50%: 10 reps 70%: 8 reps
1 set 3 sets 1 set 1 set 2 sets
one arm dumbbell rows
adjust the weight to your level 8 reps
4 sets
weighted australian pulls
adjust the weight to your level 10 reps
3 sets
preacher curls - ez bar
adjust the weight to your level 10 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 4 abs
week 2
side plank dips 10 reps
dip bar hip raises 10 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 5 push day
week 2
handstand push ups 5 reps
4 sets
military presses
adjust the weight to your level 8 reps
3 sets
incline bench presses
adjust the weight to your level 10 reps
4 sets
crush grip dumbbell presses
adjust the weight to your level 8 reps
diamond push ups 12 reps
4 sets 4 sets
seated rear delt flys
adjust the weight to your level 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 6 leg day
week 2
front squats bar: 50%: 70%: 80%:
12 reps 12 reps 10 reps 8 reps
1 set 1 set 1 set 2 sets
leg extension
adjust the weight to your level 12 reps
4 sets
stiff leg dumbbell deadlifts
adjust the weight to your level 10 reps
4 sets
elevated single leg hamstring bridges adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 6 leg day
week 2
donkey calf raises
adjust the weight to your level 15 reps
3 sets
single leg calf raises
abs
adjust the weight to your level 12 reps
sit ups
12 reps
4 sets
russian twist 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
4 sets
DAY 7 week 2
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 3
muscle ups
bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep
pull ups
70%: 85%: 95%: 100%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lower body
week 3
power cleans
bar: technique training 8 reps bar +10kg: 8 reps bar +30kg: 3 reps
squats
bar: 12 reps 70%: 8 reps 80%: 5 reps 95%: 2-3 reps 100%: 1 rep
deadlifts
70%: 5 reps 80%: 3 reps 95%: 1 rep 100%: 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets 2 sets 6 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 set
DAY 3 week 3
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 3
muscle ups
bodyweight: 5 reps 50%: 5 reps 60%: 3-5 reps
chin ups
bodyweight: 10 reps 50%: 8 reps 70%: 8 reps
1 set 1 set 2 sets 1 set 1 set 2 sets
t-bar rows
adjust the weight to your level 12 reps
4 sets
barbell curls
adjust the weight to your level 8 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 4 pull day
week 3
hammer dumbbell curls
adjust the weight to your level 10 reps
4 sets
barbell shrugs abs
adjust the weight to your level 12 reps
plank hold 1 min
3 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 5 push day
week 3
handstand push ups 5 reps
5 sets
incline dumbbell presses
adjust the weight to your level 10 reps
4 sets
weighted push ups
adjust the weight to your level 12 reps
dips
bodyweight: 15 reps 50%: 10 reps 70%: 8 reps
ring flys 12 reps
1 set 1 set 2 sets 3 sets
tricep extension 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
3 sets
DAY 6 leg day
week 3
squats
bar: 50%: 70%: 85%:
12 reps 12 reps 10 reps 6-8 reps
pistol squats 8 reps
bulgarian lunges 12 reps
1 set 1 set 1 set 1 set 4 sets 4 sets
leg extension
adjust the weight to your level 10 reps
4 sets
dumbbell hamstring curls
adjust the weight to your level 12 reps
4 sets
calf raises
adjust the weight to your level 15 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets
DAY 6 abs
week 3
hanging leg raises 12 reps
knee ins 15 reps
4 sets 4 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 7 week 3
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 4
muscle ups
bodyweight: 5 reps 50%: 3 reps 60%: 2 reps 70%: 1 rep
pull ups
50%: 65%: 75%: 80%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 Lower body
week 4
power cleans
bar: technique training 8 reps bar +10kg: 8 reps bar +20kg: 5 reps
squats
bar: 50%: 60%: 75%: 80%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
deadlifts
50%: 65%: 75%: 80%:
5 reps 3 reps 1 rep 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 4 sets 4 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 4
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 4
scapular pulls 12 reps
muscle ups 5 reps
pull ups
bodyweight: 12 reps 40%: 10 reps 60%: 8 reps
hammer pulls 50%: 8 reps
trx australian pulls 12 reps
3 sets 4 sets 1 set 1 set 2 sets 3 sets 3 sets
preacher curls - ez bar
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 4 abs
week 4
russian twist 12 reps
laying leg raises 15 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets 4 sets
DAY 5 push day
week 4
power push ups 8 reps
bench presses 50%: 70%:
12 reps 8 reps
incline push ups 12 reps
diamond push ups
purple bands: 8 reps
dips
bodyweight: 12 reps 50%: 8 reps
4 sets 1 set 3 sets 4 sets 3 sets 1 set 3 sets
dumbbell tricep extension
adjust the weight to your level 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 6 leg day
week 4
goblet squats
adjust the weight to your level 12 reps
lunges
12 reps
4 sets 4 sets
leg extension
adjust the weight to your level 15 reps
TRX hamstring curls 12 reps
single leg calf raise 15 reps
3 sets 3 sets 3 sets
seated calf raises
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 6 abs
week 4
hanging knee raises 12 reps
3 sets
10 reps
3 sets
side plank dips Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 7 week 4
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 Upper Body
week 5
muscle ups
bodyweight: 5 reps 70%: 3 reps 85%: 2 reps 95%: 1 rep
pull ups
70%: 75%: 80%: 90%:
5 reps 3 reps 2 reps 3 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lowwr body
week 5
power cleans
bar: technique training 8 reps bar +20kg: 5 reps bar +30kg: 3 reps bar +40kg: 1 set
squats
bar: 12 reps 70%: 8 reps 80%: 5 reps 90%: 2-3 reps 95%: 1 rep
deadlifts
70%: 80%: 90%: 95%:
5 reps 3 reps 1 reps 1 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets 2 sets 2 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 5
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 5
muscle ups
bodyweight: 5 reps 50%: 3-5 reps
pull ups
50%: 70%:
chin ups
50%: 70%:
1 set 3 sets
12 reps 8 reps
1 set 3 sets
12 reps 8 reps
1 set 3 sets
preacher curls - ez bar
adjust the weight to your level 8-10 reps
4 sets
t-bar rows
adjust the weight to your level 12 reps
4 sets
concentration bicep curls
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 4 abs
week 5
crunches 12 reps
3 sets
V sit ups 12 reps
3 sets
laying leg raises 12 reps
russian twist 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 5 push day
week 5
handstand push ups 5 reps
military presses 8 reps
3 sets
bench presses 50%: 70%: 80%:
12 reps 8 reps 8 reps
incline dumbbell chest presses 12 reps
incline push ups purple band: green band:
diamond push ups purple band:
1 set 1 set 2 sets 3 sets
12 reps 8 reps
1 set 2 sets
8-12 reps
4 sets
dips
50%: 12 reps 70%: 10 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
1 set 2 sets
DAY 6 leg day
week 5
jump squats 12 reps
squats
60%: 70%: 80%:
4 sets 12 reps 10 reps 8 reps
side lunges 12 reps
1 set 1 set 2 sets 3 sets
leg extension
adjust the weight to your level 12 reps
4 sets
stiff leg deadlifts
adjust the weight to your level 10 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 6 abs
week 5
plank hold 1 min
side plank dips 10 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 7 week 5
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 6
increase your prs by 5kg (or more), if 90%, 95%, or 100% feels easier and comfortable! muscle ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep
pull ups
70%: 80%: 90%: 100%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lower body
week 6
power cleans
(add weight if you feel comfortable) bar: 8 reps bar +20kg: 5-8 reps bar +30kg: 3 reps bar +40kg: 1 rep
squats
bar: 70%: 80%: 90%: 100%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
deadlifts 70%: 80%: 90%: 100%:
5 reps 3 reps 1 rep 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3-4 sets 2 sets 2 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 6
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 6
muscle ups
bodyweight: 5 reps 60%: 5 reps 70%: 3-5 reps
pull ups
50%: 12 reps 70%: 8 reps
australian pulls 12 reps
1 set 1 set 1 set 1 set 2 sets 4 sets
one arm dumbbell back rows
adjust the weight to your level 8-10 reps
3 sets
barbell curls
adjust the weight to your level 8-12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 4 abs
week 6
russian twist
10 kg: 12 reps
sit ups
12 reps
3 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 5 push day
week 6
power push ups 10 reps
incline bench presses
60%: 12 reps 70%: 10 reps 80%: 8 reps
decline push ups 12 reps
dips
bodyweight: 12 reps 50%: 10 reps 70%: 8 reps
3 sets 1 set 1 set 1 set 4 sets 1 set 1 set 2 sets
dumbbell tricep extension
adjust the weight to your level 12 reps
tricep extension 10 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 6 leg day
week 6
front squats
50%: 15 reps 70%: 12 reps 80%: 8 reps
1 set 1 set 2 sets
goblet squats
adjust the weight to your level 12 reps
lunges
15 reps
3 sets 3 sets
leg extension
adjust the weight to your level 15 reps
3 sets
elevated single leg hamstring bridges 12 reps
4 sets
donkey calf raises
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 6 leg day
seated calf raises
abs
week 6
side plank dips
adjust the weight to your level 12 reps 1 min
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 7 week 6
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 7
increase your prs by 5kg (or more), if 90%, 95%, or 100% feels easier and comfortable! muscle ups bodyweight: 5 reps 70%: 3 reps 90%: 2 reps 100%: 1 rep
pull ups
70%: 80%: 90%: 100%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lower body
week 7
power cleans
bar +10kg: technique training 8 reps bar +30kg: 3 reps bar +40kg: 2 reps bar +50kg: 1 rep bar +60kg: 1 rep
squats
bar: 70%: 80%: 90%: 100%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
deadlifts 70%: 80%: 90%: 100%:
5 reps 3 reps 1 rep 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 2 sets 2 sets 1 sets 5 sets 1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 7
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 7
muscle ups
bodyweight: 5 reps 60%: 3-5 reps 70%: 3 reps
chin ups
bodyweight: 12 reps 60%: 10 reps 70%: 8 reps
2 sets 1 set 2 sets 1 set 1 set 1 set
weighted australian pulls
adjust the weight to your level 8-12 reps
3 sets
t-bar rows
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 4 pull day
week 7
barbell curls
adjust the weight to your level 8 reps
3 sets
hammer dumbbell curls
abs
adjust the weight to your level 12 reps
plank hold 1 min
3 sets
side plank dips 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
3 sets
DAY 5 push day
week 7
handstand push ups 5 reps
4 sets
military presses
adjust the weight to your level 5 reps
4 sets
incline bench presses
adjust the weight to your level 12 reps
4 sets
band resistance diamond push ups adjust the band to your level 10 reps
bench dips 12 reps
4 sets
tricep extension 15 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
4 sets
DAY 6 leg day
week 7
front squats
adjust the weight to your level 8-12 reps
4 sets
heel elevated goblet squats
adjust the weight to your level 12 reps
sissy squats 10 reps
4 sets 3 sets
leg extension
adjust the weight to your level 15 reps
TRX hamstring curls 12 reps
3 sets 4 sets
seated calf raises
adjust the weight to your level 15 reps
calf raises 15 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets 3 sets
DAY 6 leg day
week 7
seated calf raises
adjust the weight to your level 15 reps
calf raises abs
15 reps
3 sets
t-cross sit ups 12 reps
crunches
12 reps
3 sets 3 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
DAY 7 week 7
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 1 upper body
week 8
muscle ups
bodyweight: 5 reps 60%: 3 reps 70%: 2 reps 80%: 1 rep
pull ups
45%: 50%: 65%: 75%:
5 reps 3 reps 2 reps 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
2 sets 1 set 1 set 8 sets 2 sets 1 set 1 set 8 sets
DAY 2 lower body
week 8
power cleans
bar: technique training: 8 reps 3 sets bar +10kg: 8 reps 5 sets bar +20kg: 5 reps
5 sets
squats
bar: 50%: 60%: 70%: 80%:
12 reps 8 reps 5 reps 2-3 reps 1 rep
deadlifts 60%: 70%: 75%: 90%:
5 reps 3 reps 1 rep 1 rep
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
1 set 1 set 1 set 1 set 8 sets 1 set 1 set 1 set 8 sets
DAY 3 week 8
rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 4 pull day
week 8
scapular pulls 12 reps
muscle ups 5 reps
pull ups
bodyweight: 12 reps 40%: 10 reps 60%: 8 reps
closed grip chin ups 10 reps
3 sets 3 sets 1 set 1 set 1 set 4 sets
barbell rows
adjust the weight to your level 12 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets
DAY 4 pull day
week 8
preacher curls - ez bar
adjust the weight to your level 12 reps
3 sets
concentration curls
abs
adjust the weight to your level 12 reps
sit ups
12 reps
3 sets
hanging leg raises 12 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
3 sets
3 sets
DAY 5 push day
week 8
power push ups 10 reps
3 sets
bench presses
adjust the weight to your level 12 reps
4 sets
incline dumbbell presses
adjust the weight to your level 10 reps
incline push ups 12 reps
dips
bodyweight: 12 reps 70%: 8 reps
3 sets 4 sets 2 sets 2 sets
dumbbell tricep extension
adjust the weight to your level 12 reps
tricep extension 15 reps
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
4 sets 4 sets
DAY 6 leg day
week 8
squats
bar: 15 reps 60%: 12 reps 70%: 8 reps
pistol squats 8 reps
bulgarian lunges 12 reps
elevated hamstring bridges 12 reps
trx hamstring curls 10 reps
1 set 1 set 2 sets 4 sets 4 sets 3 sets 3 sets
seated calf raises
adjust the weight to your level 15 reps
MORE ON NEXT PAGE!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
5 sets
DAY 6 abs
week 8
crunches 12 reps
5 sets
knee ins 15 reps
3 sets
Stretch!
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
DAY 7 week 8
Rest day
Copyright © 2020 25seven Hybrid Program | Dejan Stipke
YOU DID IT - GREAT JOB!
GORILLA HYBRID VOLUME 2
COMING SOON! @iamstipke
Copyright © 2020 25seven Hybrid Program | Dejan Stipke