The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size

Exercise 1 of 6

Leg Press

Equipment

Sets

10

Reps

3

Rest

60 sec

*Choose a load that is 60–70% of your 1RM.

Exercise 2 of 6

Barbell Hack Squat

Equipment

Barbell

Sets

4

Reps

12

Rest

60 sec

Play How to

*Choose a load that is 60–70% of your 1RM.

Exercise 3 of 6

Barbell Bulgarian Split Squat

Equipment

Barbell, Bench

Sets

3

Reps

15

Rest

60 sec

Play How to

*Choose a load that is 60–70% of your 1RM.

Exercise 4 of 6

Seated Leg Curl

Equipment

Sets

3

Reps

15

Rest

60 sec

*Choose a load that is 60–70% of your 1RM.

Exercise 5 of 6

Lying Leg Curl

Equipment

Sets

2

Reps

12-15

Rest

60 sec

*If you can, perform 3 sets. Choose a load that is 60–70% of your 1RM.

Exercise 6 of 6

Farmer’s Walk

Equipment

Dumbbells

Sets

4

Reps

50-100 yds

Rest

--

Play How to

*Choose a load that is 60–70% of your 1RM.