The Hybrid Forge
Strength and Muscle
5 weeks / 4 days per week
Powerlifting mixed with gymnastics power
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Week 1
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 2
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 3
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 4
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 5
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
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KeyLifts
