Hybrid workout · Beginner
Full Body Hybrid (30 min)
Short hybrid session: one big lift per pattern plus a conditioning block.
- Exercises
- 4
- Total sets
- 11
- Minutes
- 30
Targets: Back, Chest, Full Body
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Deadlift | 3 × 6-8 | 120s | Back |
| Barbell Bench Press | 3 × 8-10 | 90s | Chest |
| Barbell Bent Over Row | 3 × 8-10 | 90s | Back |
| Burpees | 2 × 8 | 60s | Full Body |
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
Beginner
2-Day Hybrid
Two sessions per week: one upper-focused and one lower-focused, each with a conditioning finisher. Minimal schedule, maximum balance.
2× per week
Similar workouts
Intermediate
Hybrid Intermediate 50
Longer hybrid session: more volume on main lifts plus conditioning. For intermediate lifters.
6 exercises
Beginner
Strength + Burpee Finisher
Main compound lifts followed by a short burpee finisher. Hybrid session in under 45 minutes.
4 exercises
Beginner
Hybrid Deadlift + Metcon
Deadlift and row, then a short metcon finisher. Hybrid-only.
4 exercises
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