The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size

Exercise 1 of 7

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

8

Reps

3

Rest

60 sec

Play How to

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

Exercise 2 of 7

Warrior Fit Incline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

60 sec

Play How to

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

Exercise 3 of 7

General Pushup

Equipment

No Equipment

Sets

3

Reps

AMRAP*

Rest

60 sec

Play How to

*As many reps as possible. Perform pushups on handles. Choose a load that is 60–70% of your 1RM.

Exercise 4 of 7

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

8

Rest

60 sec

Play How to

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

Exercise 5 of 7

Standing EZ-Bar Biceps Curl

Equipment

EZ-Bar

Sets

4

Reps

8

Rest

60 sec

Play How to

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

Exercise 6 of 7

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

2

Reps

10-12

Rest

60 sec

Play How to

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

Exercise 7 of 7

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

4

Reps

10-12

Rest

60 sec

Play How to

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