Plan builder
Hybrid Strength 4-Day
Weekly split design built with cards, notes, and drag-ready structure instead of spreadsheet energy.
Split
Phase 2 · Weeks 5-8
Organized weekly layout with enough room for notes and changes.
Monday
Upper Strength
Bench progression and heavy rows
Bench Press
Weighted Pull-Up
Incline Dumbbell Press
Cable Fly
Tuesday
Lower Strength
Squat priority and posterior chain
Back Squat
Romanian Deadlift
Leg Press
Calf Raise
Thursday
Push Hypertrophy
High-quality chest and shoulder volume
Incline Dumbbell Press
Machine Press
Lateral Raise
Overhead Triceps Extension
Saturday
Pull + Legs
Back density and unilateral leg work
Weighted Pull-Up
Chest Supported Row
Single Leg Press
Hamstring Curl