Hybrid program · 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.
- Sessions / week
- 4
- Weeks
- 6
- Exercises
- 16
Upper A + Finisher
Push and pull then burpees
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Bench Press | 4 × 8-10 | Chest |
| Barbell Bent Over Row | 4 × 8-10 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Pull-Ups | 3 × 8-10 | Back |
| Burpees | 2 × 10 | Full Body |
Lower A + Finisher
Squat focus then jump rope
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 4 × 8-10 | Legs |
| Barbell Romanian Deadlift | 3 × 10-12 | Hamstrings |
| Walking Lunges | 3 × 10 each leg | Legs |
| Jump Rope | 2 × 60 sec | Cardio |
Upper B + Finisher
Incline and row then conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Incline Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Dumbbell Lateral Raise | 3 × 12-15 | Shoulders |
| Barbell Curl | 2 × 10-12 | Biceps |
| Mountain Climbers | 2 × 45 sec | Core |
Lower B + Finisher
Deadlift focus then squat jumps
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Lever Kneeling Leg Curl | 3 × 12-15 | Hamstrings |
| Squat Jumps | 2 × 12 | Legs |
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 Hybrid Upper/Lower 4-Day?
Hybrid Upper/Lower 4-Day is 4 sessions per week, run for 6 weeks.
Is Hybrid Upper/Lower 4-Day good for beginners?
Hybrid Upper/Lower 4-Day is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Hybrid Upper/Lower 4-Day?
Open Hybrid Upper/Lower 4-Day 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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