Hybrid workout · Beginner
Hybrid Pull Day
Back and biceps then jump rope finisher. Hybrid-only.
- Exercises
- 4
- Total sets
- 10
- Minutes
- 38
Targets: Back, Biceps, Cardio
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Bent Over Row | 3 × 8-10 | 90s | Back |
| Pull-Ups | 3 × 8-10 | 90s | Back |
| Barbell Curl | 2 × 10-12 | 60s | Biceps |
| Jump Rope | 2 × 45 sec | 30s | Cardio |
Programs with these exercises
Intermediate
Hybrid Upper/Lower 4-Day
Four days per week: two upper and two lower sessions, each with a conditioning finisher. More volume than 3-day hybrid.
4× per week
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
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