Hybrid program · Beginner
2-Day Hybrid
Two sessions per week: one upper-focused and one lower-focused, each with a conditioning finisher. Minimal schedule, maximum balance.
- Sessions / week
- 2
- Weeks
- 4
- Exercises
- 10
Upper + Cardio
Push, pull, arms, then finisher
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Barbell Curl | 2 × 10-12 | Biceps |
| Burpees | 2 × 8-10 | Full Body |
Lower + Cardio
Squat, deadlift, legs, then finisher
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Barbell Deadlift | 3 × 6-8 | Back |
| Walking Lunges | 2 × 10 each leg | Legs |
| Squat Jumps | 2 × 12-15 | Legs |
| Jump Rope | 2 × 45 sec | Cardio |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is 2-Day Hybrid?
2-Day Hybrid is 2 sessions per week, run for 4 weeks.
Is 2-Day Hybrid good for beginners?
Yes. 2-Day Hybrid is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track 2-Day Hybrid?
Open 2-Day Hybrid in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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Run 2-Day Hybrid in RepEight.
Every session pre-loaded, your weights remembered, PRs tracked automatically.
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