Fitness Intermediate Workout Plan

Hybrid Workout Plan For Aesthetics, Strength, and Mobility

man doing pushup

If you are an intermediate lifter trying to get into better physical shape for your life, this hybrid workout plan may be for you!

Inspired by The Human Fit Project.

The Agenda of This 6-week Hybrid Workout Plan

It’s simple: get in even better shape. It doesn’t need an oversell. It’s just a perfect mix for anyone wanting to build muscle, lose fat, and work on things that could help them with their leisure activities. The majority of it focuses on enhancing the physique. Still, there are other components, such as intervals for cardio and mobility and yoga for sport and longevity.

Objectives of the Hybrid Workout Plan

As mentioned above, there is more mobility work than you may have seen in other programs. You’ll see overhead squats, single-leg dumbbell deadlifts, wheel poses, and plow poses one day. Still, then the next could be a brutal arms-only bodybuilding workout. There were some cardio intervals mixed in to keep the lungs fresh. Still, you’ll never see extended amounts of long-duration, low-intensity cardio.

man doing pushup - hybrid workout plan
Photo by Pixabay on Pexels.com

WEEK 1 DAY 1 – Core/Abs

  • Plank Cable Row
  • Cable Chop
  • Hanging Knee Raise
  • Dip Bar Tuck
  • Bird Dog Row
  • Incline Sit-up
  • TRX Plank/Fall Out

Complete 10-12 reps of each exercise for 3-5 sets. Rest 30-60 seconds between sets.

WEEK 1 DAY 2 – Back

  • Pulldown
  • Seated Cable Row
  • Cable Bent-over Row
  • Heavy T-Bar Row 5×6-8
  • Pull-up 5x AMRAP

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 1 DAY 3 – Chest

  • Cable Flye
  • DB Eccentric Bench Press
  • A. Incline DB Press
    • B. Incline DB Flye
  • Dip 5x AMRAP
  • Push-up 5x AMRAP
  • Plate Press-out

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 1 DAY 4 – Legs

  • PVC Overhead Squat 5×6-8
  • Single-leg DB Deadlift
  • Stiff-leg DB Deadlift
  • Short Reverse Lunge
  • TRX-assisted Pistols 5×6-8

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 1 DAY 5 – Arms & Abs

  • A. Preacher Curl
    • B. Tate Press
  • A. Rope Curl
    • B. Close-grip Pushdown
  • A. Lying Cable Curl
    • B. Single-arm Pushdown
  • A. Bench Curl Up
    • B. Dip Wiper

Complete 10-12 reps of each exercise for 3-5 sets. Rest 30-60 seconds between supersets.

WEEK 2 DAY 1 – Core/Abs/Legs

  • Bird Dog Row
  • Reverse Crunch 3x AMRAP
  • A. DB Front Squat
    • B. DB Tip-Toe Squat x15-20
  • Weighted Squat Hop
  • Smith Machine Sit-up
  • Cable Chop
  • Hanging Knee Raise

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 2 DAY 2 – Shoulders

  • Heavy Partial Rep Side Raises 3×6
  • Neutral-grip DB Press
  • Cable Pull-apart
  • Cable Side Lateral Raise
  • Thumbs-up, Slow DB Front Raise
  • Slow DB Side Lateral Raise

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 2 DAY 3 – Core+Cardio

  • A. Plank row x5
    • B. Push up x5

Complete as many rounds as possible in 10 or 15 minutes.

  • A. Russian twist x 20sec
    • B. Mountain climber x 20sec
    • C. Plank shoulder tap x 20sec
    • Rest 30-60 seconds. Repeat x 5
  • Stability ball push-up 5x AMRAP

WEEK 2 DAY 4 – Back/Legs/Abs

  • BB Bent-over Row
  • Shrug
  • BB Squat
  • Bench Curl Up
  • Single-leg DB Deadlift
  • Single-leg Bent-over Static Holds

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 2 DAY 5 – Chest/Arms

  • Eccentric High Cable Flye
  • Low Cable Flye
  • Push-up 5x AMRAP
  • Cable Rope Curl
  • Cable Rope Pushdown

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 3 DAY 1 – Back/Legs

  • High-volume Cable Row 5×20
  • High-volume Pulldown 5×20
  • BB Stiff-leg Deadlift 3×6
  • DB Stiff-leg Deadlift
  • DB Sumo Squat
  • Pull Up 5x AMRAP
  • DB Bent-over Row

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 3 DAY 2 – Chest

  • Pronated-grip DB Flye on Slight Incline
  • Incline DB Press
  • A. Floor Press 5×10-12
    • B. Push Up 5x AMRAP
  • DB Flye + Close-grip Press Combo 5×8-10

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

WEEK 3 DAY 3 – Legs/Abs

  • Stiff-leg DB Deadlift
  • A. Weighted Crunch
    • B. Controlled Hanging Leg Raise
    • C. Plank Shoulder Tap 5x AMRAP
  • DB Front Squat
  • Bench Curl Up
  • Plank swing 5x AMRAP
  • DB Sumo Squat

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets

WEEK 3 DAY 4 – Shoulder + Light Arms

  • Single-arm Cable Side Lateral Raise
  • Cable Front Raise
  • Cable Pullapart
  • A. DB Overhead Press
    • B. DB Curl
  • A. Heavy DB Partial Rep Side Raises 5×5
    • B. Light DB Side Raise 5×20
  • A. Light DB Overhead Speed Press 5×20
    • B. Single-arm Cable Pushdown
  • DB Rear Delt Flye

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets.

WEEK 3 DAY 5 – Arms

  • A. Close-grip Cable Pushdown 5×10
    • B. Cable Rope Curl 5×10
  • A. DB Open-Palm Curl 3×10-12
    • B. Slight-Incline DB Skullcrusher 3×10-12
  • A. Heavy BB Curl 4×8
    • B. Light DB Speed Hammer Curl 4×20
  • A. Smith Machine Tricep Floor Press 4×8
    • B. Incline Tricep Push-Up 3x AMRAP

Rest 30-60 seconds between supersets

WEEK 4 DAY 1 – Chest/Back (1)

  • 1 ½ Cable Flye
  • Alternating DB Bench Press
  • Push Up 5x AMRAP
  • Heavy Close-grip Pulldown
  • Single-arm Landmine Row
  • Pull Up 5x AMRAP

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 4 DAY 2 – Abs/Light Legs/Mobility

  • A. Plank swing 5x AMRAP
    • B. Dip bar knee drives 5x AMRAP
    • C. Dip bar leg raises 5x AMRAP
  • DB Box Squat 5×12-15
  • 1 ½ DB Squat
  • Bodyweight squat 5×25
  • Low lunge 5x30sec
  • Plow pose 5x30sec
  • Modified cobra pose 5x30sec

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 4 DAY 3 – Shoulders/Arms

  • Landmine Press
  • Face Pull x12-15
  • Front Rope Raise
  • Single-arm Straight Bar Press
  • Side-to-Front DB Raise x15-20
  • A. Single-arm Straight Bar Curl
    • B. Heavy BB Lying Extension
  • A. Incline DB Curl
    • B. DB Tricep Kickback

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

WEEK 4 DAY 4 – Abs/Metabolic Bursts

  • A. Alternating One-hand Plank
    • B. Saw Plank
    • C. Shoulder Tap Plank
    • D. Squat Thrust x30sec

Complete 3-5 rounds

  • A. Incline Sit-up circles
    • B. Hollow hold
    • C. Squat Thrust x 30sec

Complete 3-5 rounds

  • A. Plank cable row
    • B. Squat Thrust x 30sec

Complete 3-5 rounds

WEEK 4 DAY 5 – Chest/Back (2)

  • A. Alternating DB Bench Press
    • B. Alternating DB Row
  • A. DB Flye
    • B. DB Reverse Flye
  • A. Plank Dumbbell Row
    • B. DB Push Up
  • A. Triple Drop Bench Press
    • B. Triple Drop Pulldown

Complete 10-12 reps of each exercise for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets/supersets.

WEEK 5 DAY 1 – Arms/Abs

  • A. BB curl
    • B. BB lying extension
    • C. BB roll out
  • A. Rope pushdown
    • B. Rope curl
    • C. Serratus pulldown
  • A. DB preacher curl
    • B. DB kickback
    • C. Bench curl up
  • A. Plank row x30sec
    • B. Mountain climber x30sec
    • C. Stability push-up x AMRAP

10-12 reps each exercise unless noted. Complete 4-6 rounds of each tri-set with as little rest as possible.

WEEK 5 DAY 2 – Legs/Mobility

  • PVC OH Squat
  • Single-leg DB DL
  • BB squat
  • Stiff-leg DL
  • Scorpion
  • Deep squat hold 3x30s
  • Superman
  • Wheel 4x30s

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

WEEK 5 DAY 3 – Shoulders/Abs

  • DB Arnold press
  • Plank swing
  • Weighted dip bar tuck
  • A. DB Thumbs-up front raise
    • B. DB Rear delt flye
  • Serratus pulldown
  • Plank cable row
  • DB static side raises

10-12 reps each exercise for 3-5 sets. Rest 30-60 seconds between sets/supersets.

WEEK 5 DAY 4 – Legs/Mobility

  • DB front squat
  • DB sumo DL
  • DB stiff-leg DL
  • Short reverse lunge
  • BW squat 5×25
  • Child’s pose 3×30
  • Forward bend 3×30

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

WEEK 5 DAY 5 – Chest/Back

  • A. DB bench press
    • B. DB flye
  • A. DB bent-over row
    • B. Stiff-arm pulldown
  • A. Floor press
    • B. Push up
  • A. Pull up
    • B. Cable row

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between supersets.

WEEK 6 DAY 1 – Full Body (1)

  • Back squat
  • BB bench press
  • Heavy close-grip pulldown
  • DB clean+press
  • Weighted crunch

The choice is yours:

Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

WEEK 6 DAY 2 – Active Recovery + Mobility

  • Mtn climber 30s
  • Push up x AMRAP
  • Reverse crunch x30s
  • Seated rotations x30s
  • Wheel x30s
  • Plow x30s

Complete 5-7 rounds. Rest as needed.

WEEK 6 DAY 3 – Full Body (2)

  • Deadlift
  • BB bench press
  • T-bar row
  • DB high pull
  • Weighted dip tuck

The choice is yours:

Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

WEEK 6 DAY 4 – Active Recovery + Mobility

  • A. Superman x30s
    • B. Forward reach x30s

Complete five rounds. Minimal rest

  • Overhead PVC squat 3×10
  • A. Squat thrust x30s
    • B. Push up x30s

Complete ten rounds. Minimal rest

WEEK 6 DAY 5 – Full Body (3)

  • Front squat
  • DB bench press
  • Bent-over dumbbell row
  • Arnold press
  • Bird dog row

The choice is yours:

Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest.

Was the Hybrid Workout Plan What You Need?

If not you can find our other workout plans here!

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