How I workout now (after years of trying everything)

Quick Overview

The creator transitioned from a pure bodybuilding/powerlifting focus to a hybrid training model incorporating strength, power, bodybuilding, conditioning, and mobility work across a five-day weekly split to achieve better overall athleticism and sustained progress without excessive fatigue.

Key Points: The hybrid training program follows a five-day split: Day 1 (Strength + Power), Day 2 (Strength + Hypertrophy), Day 3 (Strength + Hypertrophy), Day 4 (Strength + Hypertrophy + Core), and Day 5 (Metcon/Conditioning). Day 1 includes Zercher Squat (3 sets, 3-5 reps, 2-3 RIR) and Vertical Jump (3 sets, 3-5 reps). Day 2 features Smith Machine Incline Press (2-3 sets, 4-8 reps) and weighted Pull Ups (2-3 sets, 3-5 reps). Day 3 includes weighted Chest Dips (2-3 sets, 4-8 reps) and Front Lever work (2-3 sets, 3-5 reps). Day 4 incorporates Single Leg Squat (Bulgarian) (2-3 sets, 8-15 reps) and V-Ups/Leg Raises (2-3 sets, 15-30 reps). Day 5 is conditioning focused, using an EMOM for 10 minutes performing 10 KB Swings per arm, and includes Metcon B (Trap Bar Deadlift/DB OH Press) as an alternate every other week. The creator emphasizes incorporating power movements (like jumps and slams) alongside strength/hypertrophy work to maintain a broad athletic base and combat training plateaus.

Context: The creator details their current five-day hybrid training split, which they adopted after years of focusing purely on bodybuilding or powerlifting, seeking a more well-rounded approach that balances strength, power, hypertrophy, conditioning, and mobility. This new approach is designed to prevent plateaus and burnout by incorporating varied stimuli across the week, including explosive movements and specific accessory work for different goals.

Detailed Analysis

The creator outlines a five-day hybrid training routine that merges strength, power, hypertrophy, conditioning, and mobility work, a shift from their previous singular focus on pure bodybuilding or powerlifting. Day 1 focuses on Strength and Power, including Zercher Squats (3x3-5 reps, 2-3 RIR) and Vertical Jumps (3x3-5 reps), emphasizing explosive movement transfer. Day 2 targets Strength and Hypertrophy with Smith Machine Incline Press (2-3x4-8 reps) and weighted Pull Ups (2-3x3-5 reps), where the creator focuses on keeping the back pinned to the bench during pressing. Day 3 is also Strength and Hypertrophy, featuring weighted Chest Dips (2-3x4-8 reps) and Front Levers (2-3x3-5 reps), noting that the lever is a challenging skill movement. Day 4 is Strength, Hypertrophy, and Core, including Single Leg Squats (Bulgarian) (2-3x8-15 reps) and V-Ups/Leg Raises (2-3x15-30 reps), with accessory work designed to increase volume in areas like hip flexors and quads. Day 5 is dedicated to Conditioning, featuring a 15-minute EMOM of KB Swings (10 per arm) and outlining Metcon B (Trap Bar Deadlift/DB Overhead Press) as an every-other-week alternative. The overarching goal of this hybrid structure is to maintain high work capacity and density across all training modalities, preventing stagnation seen in pure bodybuilding or strength programs.