Hybrid program · Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 12
Day A
Squat, push, row + conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Burpees | 2 × 8-10 | Full Body |
| Jump Rope | 2 × 45 sec | Cardio |
Day B
Deadlift, press, pull + conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Pull-Ups | 3 × 8-10 | Back |
| Squat Jumps | 2 × 12-15 | Legs |
| Mountain Climbers | 2 × 30 sec | Core |
Day C
Full body strength + finisher
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Incline Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Walking Lunges | 2 × 10 each leg | Legs |
| Burpees | 2 × 6-8 | Full Body |
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 4-Week Hybrid Builder?
4-Week Hybrid Builder is 3 sessions per week, run for 4 weeks.
Is 4-Week Hybrid Builder good for beginners?
Yes. 4-Week Hybrid Builder is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track 4-Week Hybrid Builder?
Open 4-Week Hybrid Builder 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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