u/ogotcooties

- I’m trying my best to stay true to working out for strength and gains while also having some aspect of functionality to it. What do you think? If you have alternatives or critiques please share!

Upper A (Strength + Athletic)
Plyo Push-Ups — 2×3-5
Weighted Pull-Ups — 3×4-6
Incline Bench Press — 3×6-8
Weighted Dips — 3×6-8
Overhand Plate Row / Chest-Supported T-Bar Row — 3×6-10
Single-Arm Landmine Press — 2×8-10
Hammer Curls — 2×8-12
Farmer Carries — 2x1 minute

Lower A (Hypertrophy)
Squat Variation — 4×6-8
Romanian Deadlift — 3×8-10
Leg Curl — 3×10-15
Leg Extension — 3×10-15
Calf Raises — 3×12-15
KB Hip Flexor Raises — 2×8-12
Cable Crunches — 3×10-15

Upper B (Hypertrophy)
Incline Dumbbell Press — 3×8-12
Pull-Ups or Wide-Grip Lat Pulldown — 3×8-12
Superset with BW Dips or overhead tricep extension
Unilateral Cable Row — 3×8-12
Dumbbell Shoulder Press — 3×8-12
Chest Fly (Cable or Pec Deck) — 2×10-15
Superset -> Rear Delt Flys 2x12-15
Lateral Raises — 2×12-15
Superset:
Dumbbell / EZ-Bar Curl — 2×8-12
Tricep Pushdown — 2×8-12

Lower B (Athletic)
Trap Bar Jumps — 3×3-5
Trap Bar Deadlift — 3×5
Single-Leg Box Jumps — 2×5/leg
Bulgarian Split Squats — 3×8/leg
Nordic Curls — 2×5-8
Tibialis Raises — 2×12-15
Cable Woodchoppers — 2×10-15/side

Optional Skill / Recovery Day
Archer Push-Ups — 3×5-10
Pause Pull-Ups — 3×4-8
Pistol Squats — 3×6-8
L-Sit Progressions — 3 sets
Crow Pose — 3 holds
Farmer Carries — 2 rounds
Band Pull-Aparts — 2×15-20
External Rotations — 2×12-15

Upper A (Strength + Athletic)
Plyo Push-Ups — 2×3-5
Weighted Pull-Ups — 3×4-6
Incline Bench Press — 3×6-8
Weighted Dips — 3×6-8
Overhand Plate Row / Chest-Supported T-Bar Row — 3×6-10
Single-Arm Landmine Press — 2×8-10
Hammer Curls — 2×8-12
Farmer Carries — 2x1 minute

Lower A (Hypertrophy)
Squat Variation — 4×6-8
Romanian Deadlift — 3×8-10
Leg Curl — 3×10-15
Leg Extension — 3×10-15
Calf Raises — 3×12-15
KB Hip Flexor Raises — 2×8-12
Cable Crunches — 3×10-15

Upper B (Hypertrophy)
Incline Dumbbell Press — 3×8-12
Pull-Ups or Wide-Grip Lat Pulldown — 3×8-12
Superset with BW Dips or overhead tricep extension
Unilateral Cable Row — 3×8-12
Dumbbell Shoulder Press — 3×8-12
Chest Fly (Cable or Pec Deck) — 2×10-15
Superset -> Rear Delt Flys 2x12-15
Lateral Raises — 2×12-15
Superset:
Dumbbell / EZ-Bar Curl — 2×8-12
Tricep Pushdown — 2×8-12

Lower B (Athletic)
Trap Bar Jumps — 3×3-5
Trap Bar Deadlift — 3×5
Single-Leg Box Jumps — 2×5/leg
Bulgarian Split Squats — 3×8/leg
Nordic Curls — 2×5-8
Tibialis Raises — 2×12-15
Cable Woodchoppers — 2×10-15/side

Optional Skill / Recovery Day
Archer Push-Ups — 3×5-10
Pause Pull-Ups — 3×4-8
Pistol Squats — 3×6-8
L-Sit Progressions — 3 sets
Crow Pose — 3 holds
Farmer Carries — 2 rounds
Band Pull-Aparts — 2×15-20
External Rotations — 2×12-15

Hey everyone. I’m trying to go the hybrid athlete route. I’ve gone the get big as I can and found that I wasn’t really happy with it anymore. And I want to try to be functional and strong. I typically follow a PPL split. I’ve also done a PPL+S/A+C/B. I’ve done my routine with cardio and found that it’s hard for me to balance both. My goals are to get my cardio in, I don’t really care what form but basketball and running and stationary bikes are my preferred. I want a routine that balances hypertrophy functional training. Especially on leg days focusing on building strong knees and lower back and ability to move. I do also want a little bit of a calisthenics aspect to it. It doesn’t have to be too much but I want to be able to improve my pull ups and dips and learn some skills if I can. Does anybody have any routines they could suggest me. Im aiming to go to the gym 4x a week and cardio at least 2-3x a week. It’s hard to find a routine without someone plugging in a ridiculously expensive program. This is my current routine that I haven’t been following religiously. Feel free to completely xnay my whole plan and give me inspiration for something fresh. I’m looking for a complete physical revamp this summer.

Push
Incline Chest Press: 3x8-10
Lateral Raises: 2x10-12(drop set)
Dips: 3x6-10
Superset with Leg Raises
Chest Fly: 2x10-12
Tricep Extension: 3x6-10
Superset w/ Rear Delt Flys
Shoulder Press (Kneeling/Standing/etc) 3x8-10

Pull
Pull Ups: 3x6-10
Superset with Russian Twist/Leg Raises
Chest Supported T Bar/Overhand Plate: 3x6-10
Wide Grip Pull Down: 3x6-10
Unilateral Cable Row: 3x8-12
Curl Variation 3x8-12
Hammer/Reverse Curls: 2x6-10

Legs
Growth Bias:

Leg Curls:3x8-10
Squat Movement: 4x6-10
Leg Extensions: 3x8-10
RDLS or Glute Bridges or Adduction: 3x8-10
Calf Raises: 3x12-15
KB Hip Flexor Raises: 3x8-10
Cable Crunches: 3x8-10

Functional Bias:

Trap Bar Jumps: 3x5-8
Leg Jump Switches: 3x8-10
Goblet/Front Squats: 3x5-8
Hip Thrusts: 3x8-10
Split Squats: 3x8-10
Nordic Curls: 2-3x5-8
Tib Raises: 2x12-15
Superset: Calf Raises

**leg days are just chosen based on how I feel**