Hybrid workout · Beginner
Hybrid Push Day
Chest, shoulders, triceps plus a short conditioning finisher. Hybrid-only.
- Exercises
- 4
- Total sets
- 10
- Minutes
- 35
Targets: Chest, Shoulders, Triceps, Full Body
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Bench Press | 3 × 8-10 | 90s | Chest |
| Barbell Seated Overhead Press | 3 × 8-10 | 90s | Shoulders |
| Barbell Lying Triceps Extension | 2 × 10-12 | 60s | Triceps |
| Burpees | 2 × 8 | 60s | Full Body |
Programs with these exercises
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
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Similar workouts
Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
6 exercises
Beginner
Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
6 exercises
Intermediate
Extended Full Body (58 min)
Longer full-body session with more volume. Barbell focus.
8 exercises
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