BUILD - 4 Day Hybrid Workout
Hypertrophy is still the aim so priority is given to strength training. One day cardio.
Phase ONE: Day 1 - Strength (Upper)
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You get the idea now. First set slightly lighter although not too light. Set the bench on a slight incline (one notch up from flat) - I tend to do this with heavier weights as its easier on my shoulders when I’m tweaking the angles to find the best contraction. Don’t fret if your gym bench doesn’t have an incline function as a flat bench still works.
To get the dumbbells safely onto your chest to begin, start by resting each dumbbell on your thighs. As you begin to lie down on the bench, lift your left leg and then right one shortly after to assist the weights onto your chest.
Plant your feet, glutes and shoulder blades firm against the bench. Brace and then push the dumbbells into the ceiling. Slight internal rotation at the top to maximise the contraction. Hold for a second and control the weight down. Repeat.
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Stay on the bench and grab some light dumbbells. Start with the weights at the top position and slowly lower them with a slight bend in the elbow. Go as far as possible at which point there will be a nice stretch across your chest. As you return to the starting position notice where the chest is contracting. At the top you want to imagine pushing the weight towards the ceiling to create a slight flex in your chest.
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If there is failure towards the last 2-3 reps then finish the set with pause reps (drop weights, rest 10 seconds and continue the set). Don’t close your eyes and grit the reps through as this will likely lead to poor form and then injury.
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Set the cables to the highest position and start with the face pull. Thumbs pointing to the wall behind you as you pull the rope towards your forehead. Movement should be fluid and with even tempo. A heavy weight isn’t necessary as you the point of this exercise is to even out the posture which results in sitting down all day.
Superset into the straight arm pull down. Again there needs to be an even tempo here. The cable is ideal as it allows you to pull just past your hips to increase contraction. Body position should be similar to the barbell back row - knees bent with glutes extended behind you, stable feet and core. Feel the lats stretch.
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Hand placement should be a tad wider than shoulder width but experiment to see which placement yields the most contraction as we all move differently.
Utilise pause reps during a set to complete the required reps. Don’t force the reps out as the body will naturally arch excessively to lift the weight. When you feel this happening, rack the bar, rest for 10 seconds do one rep (or two) and rest again for another 10 seconds if necessary until all reps are complete.
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Choose a light weight and then progress heavier once you have a feel of what muscles these are meant to be working - the side delts. Start by tensing the shoulder muscles - this triggers the brain into using the delts to move the weight rather than the hand. Slowly move this weight until your palms are facing the floor. Pause for a second and then control the weight back down - don’t let it drop. You need to be in control of the weight not gravity.
-
These are included as part of the gym workouts as they are a good finishing exercise after all the compound movements.
If the gym doesn’t have a stretch area or even space on the floor to do these (unlikely) you can substitute with rope crunches and face pulls on the cable machine/
Phase ONE: Day 2 - Strength (Lower)
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Progressive overload for each set meaning as weight should be added for each set. Heavy squats require a proper warm up and given we are all short on time, this is the right balance between going heavy and mitigating injury.
Before the first set, warm up with the bar and pause half way down, feel how the bar is balanced on your feet. Try and maximise contact between your feet and the ground as this stability is key for moving heavy weights safely. Do a few reps like this and then full squats with just the bar.
As the weights get heavier the motion and tempo should remain the same. To achieve this, think about how the muscles should be working to move the weight. Be mindful of how your body is moving through the space you are occupying. Mindless movement leads to injury. Focus.
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Stay on the squat rack. Step back and alternate legs. 8 reps on each side. As you feel the stretch on your glutes, focus on that feeling and use those muscles to drive the weight back up. Maintaining the barbell balanced adds a different dynamic to this movement but it helps engage your core.
-
Similar to the squats, these rep splits are deliberate in order to maximise hypertrophy and mitigating injury through sensible progressive overload.
The last 2 sets may become too heavy after a few reps in which case let go of the bar rather than complete the rep. The deadlift is not a movement you want to grind through.
-
Calf raises on the smith machine will require a raise platform so your heels are allowed to drop below parallel to maximise range of motion.
The alternative is to use a leg press machine and place the balls of your feet at the bottom of the leg press platform.
In either case, hold the contracted position of the calf at the top of the movement for a second before lowering to the starting position. High reps with progressive overload on each set.
-
Find the stretch area of the gym or if there isn’t one just find an appropriate are of the gym floor where you can perform these safely (away from falling weights).
To ensure we work the upper portion of your abdominals, raise your leg and continue until your butt is off the floor and feet is angled away from the wall facing you. 20 reps and then straight into the Angels & Devils.
Hold the superman pose for a moment and then imagine performing a lat pull down as you bring your elbows to the side of your torso. Finish the motion by meeting your hands behind your back.
Phase ONE: Day 3 - Cardio
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Choose an activity where you can maintain your heart rate at around 150bpm (this is just a rough guide).
The aim is to elevate your HR high enough that you are just able to hold a conversation.
The best activities for cardio involve the most muscles: running and rowing (ERG Concept 2) are preferable.
Finish off the last 5 minutes with an all out effort raising your HR to its max.
Phase ONE: Day 4 - Strength (Full Body)
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For both body weight and KB goblet squats, you want to lower yourself (and the KB if applicable) slowly and feel the weight stretch your quads and glutes. Once you reach the bottom, ascend straight away (no resting) to maintain tension and squat only half way up. Pause for 1 second. Then descend to the bottom and squat straight back up. This is 1.5 reps. Repeat 10 times.
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10 reps on each leg.
Rest your supporting leg on a chair or sofa and your other leg in front of you shoulder width apart. Focus the squat on your front leg (your supporting leg is there to help maintain balance only). Key part of the movement is to maintain a strong core. Don’t lean forward and once you feel a nice stretch along the glutes, you want to use that contraction to squat back up. Feel your feet in full contact with the ground below.
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Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
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If you can’t do 8-10 in a row do assisted chin-ups with the bands. Use of the thicker ones, loop it around the bar and then pull it through itself so it’s anchored. Rest your knees at the bottom for the assisted chin-up.
Remember to grip the bar tight as not only strengthens grip but helps reduce any strength leakage as you pull yourself up.
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Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
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You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.
Phase TWO: Day 1 - Strength (Upper)
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Use the Phase One weights for first two sets. This should warm you up adequately for the remaining sets of 4. the goal is to lift a considerably heavier weight than you are used to so for the first week experiment in small increments until you reach your limit. A good gauge on limit is whether you can safely and comfortably control the DBs onto your chest. If you need assistance its probably too heavy.
-
Stay on the bench and grab some light dumbbells. Start with the weights at the top position and slowly lower them with a slight bend in the elbow. Go as far as possible at which point there will be a nice stretch across your chest. As you return to the starting position notice where the chest is contracting. At the top you want to imagine pushing the weight towards the ceiling to create a slight flex in your chest.
-
Choose a heavy weight for last 2 sets. You can use your bodyweight to pull the bar into the starting position. From here, grip tight, brace your call and pull that load with all your might. Given the weight, this movement should almost be in slow motion. 4 reps only.
-
Set the cables to the highest position and start with the face pull. Thumbs pointing to the wall behind you as you pull the rope towards your forehead. Movement should be fluid and with even tempo. A heavy weight isn’t necessary as you the point of this exercise is to even out the posture which results in sitting down all day.
Superset into the straight arm pull down. Again there needs to be an even tempo here. The cable is ideal as it allows you to pull just past your hips to increase contraction. Body position should be similar to the barbell back row - knees bent with glutes extended behind you, stable feet and core. Feel the lats stretch.
-
Hand placement should be a tad wider than shoulder width but experiment to see which placement yields the most contraction as we all move differently.
Utilise pause reps during a set to complete the required reps. Don’t force the reps out as the body will naturally arch excessively to lift the weight. When you feel this happening, rack the bar, rest for 10 seconds do one rep (or two) and rest again for another 10 seconds if necessary until all reps are complete.
-
Choose a light weight and then progress heavier once you have a feel of what muscles these are meant to be working - the side delts. Start by tensing the shoulder muscles - this triggers the brain into using the delts to move the weight rather than the hand. Slowly move this weight until your palms are facing the floor. Pause for a second and then control the weight back down - don’t let it drop. You need to be in control of the weight not gravity.
-
These are included as part of the gym workouts as they are a good finishing exercise after all the compound movements.
If the gym doesn’t have a stretch area or even space on the floor to do these (unlikely) you can substitute with rope crunches and face pulls on the cable machine/
Phase TWO: Day 2 - Strength (Lower)
-
Progressive overload for each set meaning as weight should be added for each set. Heavy squats require a proper warm up and given we are all short on time, this is the right balance between going heavy and mitigating injury.
Before the first set, warm up with the bar and pause half way down, feel how the bar is balanced on your feet. Try and maximise contact between your feet and the ground as this stability is key for moving heavy weights safely. Do a few reps like this and then full squats with just the bar.
As the weights get heavier the motion and tempo should remain the same. To achieve this, think about how the muscles should be working to move the weight. Be mindful of how your body is moving through the space you are occupying. Mindless movement leads to injury. Focus.
-
Stay on the squat rack. Step back and alternate legs. 8 reps on each side. As you feel the stretch on your glutes, focus on that feeling and use those muscles to drive the weight back up. Maintaining the barbell balanced adds a different dynamic to this movement but it helps engage your core.
-
Similar to the squats, these rep splits are deliberate in order to maximise hypertrophy and mitigating injury through sensible progressive overload.
The last 2 sets may become too heavy after a few reps in which case let go of the bar rather than complete the rep. The deadlift is not a movement you want to grind through.
-
Calf raises on the smith machine will require a raise platform so your heels are allowed to drop below parallel to maximise range of motion.
The alternative is to use a leg press machine and place the balls of your feet at the bottom of the leg press platform.
In either case, hold the contracted position of the calf at the top of the movement for a second before lowering to the starting position. High reps with progressive overload on each set.
-
Find the stretch area of the gym or if there isn’t one just find an appropriate are of the gym floor where you can perform these safely (away from falling weights).
To ensure we work the upper portion of your abdominals, raise your leg and continue until your butt is off the floor and feet is angled away from the wall facing you. 20 reps and then straight into the Angels & Devils.
Hold the superman pose for a moment and then imagine performing a lat pull down as you bring your elbows to the side of your torso. Finish the motion by meeting your hands behind your back.
Phase TWO: Day 3 - Cardio
-
Choose an activity where you can maintain your heart rate at around 150bpm (this is just a rough guide).
The aim is to elevate your HR high enough that you are just able to hold a conversation.
The best activities for cardio involve the most muscles: running and rowing (ERG Concept 2) are preferable.
Finish off the last 5 minutes with an all out effort raising your HR to its max.
Phase TWO: Day 4 - Strength (Full Body)
-
Phase TWO will see a similar workout structure but with fewer reps but more time under tension.
Imagine slowing down the whole movement (including the half reps) as if you were watching yourself at x0.5 speed. You will find that your core is working harder and feet pressure exaggerated to maintain balance.
-
Use a KB/DB or heavy backpack to increase the load. Same principles apply - ie feet firmly positioned, glutes engaged throughout the movement and a controlled tempo on the both the ascent and descent.
-
Feed the palms of your hand through the loop of either end of the resistance band. Then position the length of the band across the shoulder blades (similar to a seated press-up machine). The band will act like a resistance machine - there will be more tension as you push your body up.
Experiment with where the band is placed across your palm as certain positions my cause more discomfort than others..
Do 10 reps with the band and then straight into AMRAP set without the band. The AMRAP set should still be in a slow and controlled tempo - do not close your eyes and go hell for leather. Be deliberate and focus on the contraction of each rep.
-
Wrap a resistance band around an anchor point around waist height (e.g. kitchen table leg or stair balustrade). Grap an end with each hand then hinge your hip til your upper torso is parallel to the floor. Kick your hand back with your elbows stationary. Your should feel a nice contraction of the tricep here when you’re doing it right.
-
Wear a weighted backpack (you can use books or another appropriate weight). Start with a light weight and slowly progress as your muscles get used to the load. If you can’t get to the 6 reps reduce the weight.
-
Reps are for each arm. With the Banded Hammer Curls, step on one end of the resistance band with one foot and grab the other end with your hand on the same side. Adjust the tension of the band by shortening or lengthening the length. Hammer curl the band and then twist your fist so your palms face the ceiling near the top of the movement.
KB Curls should be performed like a DB curl - focus on the bicep contraction at all times. Limit the swinging and remember to hold the flex at the top.
-
You want to find a suitable position which allows for a greater range of motion for the shoulders. The idea is that you want your head to go past your shoulders in the pike push up - for e.g. palms on the top step of a staircase, edge of dinner table, yoga blocks, thick hardcover books.
After 10 reps, grap the lightest resistance band, step on one end of your foot and gran the other end with hand on the other side. You then want to perform a lateral raise (the angle that seems to work best with bands is the ‘Y’ shape).
-
Grab a heavy book, DB or KB. Russian twists work best with a weight. If you can imagine rotating your torso from waist up along with the weight, the forces produced on your core will let you know that you are working it properly.
-
These were such a game changer for my posture and I’m grateful for having found this on the AthleanX YouTube channel during lockdown. It’s such a simple exercise with extraordinary benefits. Helps prevent rounding of the shoulders that is so prevalent among workers sitting and typing all day.
I like to hold the superman pose for a good 2 seconds before moving the arms behind.