Hybrid workout · Intermediate
Hybrid Intermediate 50
Longer hybrid session: more volume on main lifts plus conditioning. For intermediate lifters.
- Exercises
- 6
- Total sets
- 18
- Minutes
- 55
Targets: Back, Chest, Full Body, Legs, Core
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Deadlift | 4 × 6-8 | 120s | Back |
| Barbell Bench Press | 4 × 8-10 | 90s | Chest |
| Barbell Bent Over Row | 3 × 8-10 | 90s | Back |
| Burpees | 3 × 10 | 60s | Full Body |
| Squat Jumps | 2 × 15 | 45s | Legs |
| Mountain Climbers | 2 × 45 sec | 30s | Core |
Programs with these exercises
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).
3× per week
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week
Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
3× per week
Similar workouts
Beginner
Full Body Hybrid (30 min)
Short hybrid session: one big lift per pattern plus a conditioning block.
4 exercises
Beginner
Hybrid Upper + Core Finisher
Bench, row, press, then mountain climbers and burpees. Hybrid-only.
5 exercises
Beginner
Strength + Burpee Finisher
Main compound lifts followed by a short burpee finisher. Hybrid session in under 45 minutes.
4 exercises
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