Original starter · 6 weeks

Hybrid Upper Lower Four Day

Split upper and lower days so heavy leg work happens twice a week while upper sessions sit beside harder endurance days.

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6weeks

4days a week

24sessions

396working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

Measure	Week 1	Week 6	Change
Working sets	70	44	−37%
Total reps	670	372	−44%
Reps per set	9.6	8.5	−12%
Average RPE	7.1	6.1	−14%

Week 1

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6	RPE 7	2:30
Romanian Deadlift	3 × 10	RPE 7	1:30
Walking Lunge · steps per side	3 × 10	RPE 7	1:30
Standing Calf Raise	3 × 12	RPE 7.5	1:00
Pallof Press · per side	3 × 8	RPE 7	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	RPE 7	2:00
Pull-Up	4 × 8	RPE 7	2:00
Seated Dumbbell Shoulder Press	3 × 10	RPE 7	1:30
Seated Cable Row	3 × 10	RPE 7	1:30
Face Pull	3 × 12	RPE 7.5	1:00
Hammer Curl	3 × 12	RPE 7.5	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 6	RPE 7	2:30
Front Squat	3 × 10	RPE 7	1:30
Single-Leg Romanian Deadlift · per side	3 × 10	RPE 7	1:30
Copenhagen Plank · seconds per side	3 × 8	RPE 7	1:00
Tibialis Raise	3 × 12	RPE 7.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 10	RPE 7	1:30
One-Arm Dumbbell Row · per side	3 × 10	RPE 7	1:30
Half-Kneeling Landmine Press · per side	3 × 10	RPE 7	1:30
Lat Pulldown	3 × 12	RPE 7.5	1:00
Cable Triceps Pushdown	3 × 12	RPE 7.5	1:00
Ab Wheel Rollout	3 × 8	RPE 7	1:00

Week 2

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6	RPE 7.5	2:30
Romanian Deadlift	3 × 10	RPE 7.5	1:30
Walking Lunge · steps per side	3 × 10	RPE 7.5	1:30
Standing Calf Raise	3 × 12	RPE 8	1:00
Pallof Press · per side	3 × 10	RPE 7	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	RPE 7.5	2:00
Pull-Up	4 × 8	RPE 7.5	2:00
Seated Dumbbell Shoulder Press	3 × 10	RPE 7.5	1:30
Seated Cable Row	3 × 10	RPE 7.5	1:30
Face Pull	3 × 12	RPE 8	1:00
Hammer Curl	3 × 12	RPE 8	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 6	RPE 7.5	2:30
Front Squat	3 × 10	RPE 7.5	1:30
Single-Leg Romanian Deadlift · per side	3 × 10	RPE 7.5	1:30
Copenhagen Plank · seconds per side	3 × 10	RPE 7	1:00
Tibialis Raise	3 × 12	RPE 8	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 10	RPE 7.5	1:30
One-Arm Dumbbell Row · per side	3 × 10	RPE 7.5	1:30
Half-Kneeling Landmine Press · per side	3 × 10	RPE 7.5	1:30
Lat Pulldown	3 × 12	RPE 8	1:00
Cable Triceps Pushdown	3 × 12	RPE 8	1:00
Ab Wheel Rollout	3 × 10	RPE 7	1:00

Week 3

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 5	RPE 8	3:00
Romanian Deadlift	3 × 8	RPE 7.5	1:45
Walking Lunge · steps per side	3 × 8	RPE 7.5	1:45
Standing Calf Raise	3 × 15	RPE 8	1:00
Pallof Press · per side	3 × 10	RPE 7.5	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 6	RPE 8	2:30
Pull-Up	4 × 6	RPE 8	2:30
Seated Dumbbell Shoulder Press	3 × 8	RPE 7.5	1:45
Seated Cable Row	3 × 8	RPE 7.5	1:45
Face Pull	3 × 15	RPE 8	1:00
Hammer Curl	3 × 15	RPE 8	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 5	RPE 8	3:00
Front Squat	3 × 8	RPE 7.5	1:45
Single-Leg Romanian Deadlift · per side	3 × 8	RPE 7.5	1:45
Copenhagen Plank · seconds per side	3 × 10	RPE 7.5	1:00
Tibialis Raise	3 × 15	RPE 8	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 8	RPE 7.5	1:45
One-Arm Dumbbell Row · per side	3 × 8	RPE 7.5	1:45
Half-Kneeling Landmine Press · per side	3 × 8	RPE 7.5	1:45
Lat Pulldown	3 × 15	RPE 8	1:00
Cable Triceps Pushdown	3 × 15	RPE 8	1:00
Ab Wheel Rollout	3 × 10	RPE 7.5	1:00

Week 4

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 4	RPE 8	3:00
Romanian Deadlift	3 × 8	RPE 8	1:45
Walking Lunge · steps per side	3 × 8	RPE 8	1:45
Standing Calf Raise	3 × 12	RPE 8.5	1:00
Pallof Press · per side	3 × 12	RPE 7.5	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 5	RPE 8	2:30
Pull-Up	4 × 5	RPE 8	2:30
Seated Dumbbell Shoulder Press	3 × 8	RPE 8	1:45
Seated Cable Row	3 × 8	RPE 8	1:45
Face Pull	3 × 12	RPE 8.5	1:00
Hammer Curl	3 × 12	RPE 8.5	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 4	RPE 8	3:00
Front Squat	3 × 8	RPE 8	1:45
Single-Leg Romanian Deadlift · per side	3 × 8	RPE 8	1:45
Copenhagen Plank · seconds per side	3 × 12	RPE 7.5	1:00
Tibialis Raise	3 × 12	RPE 8.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 8	RPE 8	1:45
One-Arm Dumbbell Row · per side	3 × 8	RPE 8	1:45
Half-Kneeling Landmine Press · per side	3 × 8	RPE 8	1:45
Lat Pulldown	3 × 12	RPE 8.5	1:00
Cable Triceps Pushdown	3 × 12	RPE 8.5	1:00
Ab Wheel Rollout	3 × 12	RPE 7.5	1:00

Week 5

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 3	RPE 8.5	3:00
Romanian Deadlift	3 × 6	RPE 8	2:00
Walking Lunge · steps per side	3 × 6	RPE 8	2:00
Standing Calf Raise	3 × 10	RPE 8.5	1:00
Pallof Press · per side	3 × 12	RPE 8	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	RPE 8.5	2:30
Pull-Up	5 × 4	RPE 8.5	2:30
Seated Dumbbell Shoulder Press	3 × 6	RPE 8	2:00
Seated Cable Row	3 × 6	RPE 8	2:00
Face Pull	3 × 10	RPE 8.5	1:00
Hammer Curl	3 × 10	RPE 8.5	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	4 × 3	RPE 8.5	3:00
Front Squat	3 × 6	RPE 8	2:00
Single-Leg Romanian Deadlift · per side	3 × 6	RPE 8	2:00
Copenhagen Plank · seconds per side	3 × 12	RPE 8	1:00
Tibialis Raise	3 × 10	RPE 8.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 6	RPE 8	2:00
One-Arm Dumbbell Row · per side	3 × 6	RPE 8	2:00
Half-Kneeling Landmine Press · per side	3 × 6	RPE 8	2:00
Lat Pulldown	3 × 10	RPE 8.5	1:00
Cable Triceps Pushdown	3 × 10	RPE 8.5	1:00
Ab Wheel Rollout	3 × 12	RPE 8	1:00

Week 6

DAY 1 - MON - Lower Strength

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 4	RPE 6	2:30
Romanian Deadlift	2 × 8	RPE 6	1:30
Walking Lunge · steps per side	2 × 8	RPE 6	1:30
Standing Calf Raise	2 × 12	RPE 6.5	1:00
Pallof Press · per side	2 × 8	RPE 6	1:00

DAY 2 - TUE - Upper Strength

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 5	RPE 6	2:00
Pull-Up	2 × 5	RPE 6	2:00
Seated Dumbbell Shoulder Press	2 × 8	RPE 6	1:30
Seated Cable Row	2 × 8	RPE 6	1:30
Face Pull	2 × 12	RPE 6.5	1:00
Hammer Curl	2 × 12	RPE 6.5	1:00

DAY 3 - THU - Lower Posterior

Exercise	Sets × reps	Effort / load	Rest
Trap Bar Deadlift	2 × 4	RPE 6	2:30
Front Squat	2 × 8	RPE 6	1:30
Single-Leg Romanian Deadlift · per side	2 × 8	RPE 6	1:30
Copenhagen Plank · seconds per side	2 × 8	RPE 6	1:00
Tibialis Raise	2 × 12	RPE 6.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	2 × 8	RPE 6	1:30
One-Arm Dumbbell Row · per side	2 × 8	RPE 6	1:30
Half-Kneeling Landmine Press · per side	2 × 8	RPE 6	1:30
Lat Pulldown	2 × 12	RPE 6.5	1:00
Cable Triceps Pushdown	2 × 12	RPE 6.5	1:00
Ab Wheel Rollout	2 × 8	RPE 6	1:00

What the research says

"Trained individuals should therefore consider separating endurance from resistance training during periods where the development of dynamic maximal strength is prioritised."

Petré H, et al. Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training. Sports Medicine, 2021.

From the guide Hybrid Athlete Training Program: A Weekly Plan