Hypertrophy and strength hybrid trainings

You’ve probably heard about strength training to burn fat and weight training routines to gain muscle mass. Hypertrophy-strength hybrid training is a solution to combine the best of both methods.

Fitness professionals designed the hybrid strength and hypertrophy system to maximize their results in achieving an athletic and muscular body with workouts.

This article describes hybrid strength and hypertrophy training, its benefits, and an example of an exercise routine.

What is hybrid training?

Hybrid training is a bodybuilding method that uses weights and repetitions throughout the week. This system combines both phases of strength or muscle hypertrophy every week.

In a hybrid training plan, you would train four days per week, using two sessions for the upper body and two for the lower body.

The first two would be heavy, strength-based workouts with low reps. The second two workouts would use slightly lighter weights, shorter rest times, perhaps in circuit form, and generally closer to a traditional gym routine.

RELATED: How to tone the body?

Benefits of a hybrid strength-hypertrophy training

A hybrid strength training does not require using blocks or restrictive diets. The combination of different exercises and changes in intensity gives excellent results in fat burning and muscle volume. The benefits of hybrid strength-hypertrophy training are:

Burn more calories

It would help if you burned more calories than you take to shed body fat, and no magic or trick allows you to break this rule.

You have two options to burn more calories. Option A is to continue your regular workouts and add cardio. Extend the time by lifting light weights to expend energy. In a hybrid strength-hypertrophy training, you can lift more weights, do less cardio and thus increase your caloric expenditure.

Better physical results

On hypertrophy days, you will have a lot of work, and bulking is the goal. You’ll do more reps, rest restless, and tone your muscles on strength days.

Also, a hybrid workout may get other benefits like fitness and an improved cardiovascular system. Something that doesn’t happen with a classic gym hypertrophy routine.

Less risk of injury

It’s no secret that lifting heavy weights several times a week or doing squats can affect your joints in the long run. Hybrid training can lower the risk of sports injuries.

Toggling between heavy mode and light mode strengthens the joints and gives more work to the white muscle fibers—those in charge of performing static movements.

Hybrid workout routine example

An example of hybrid hypertrophy-strength training is described below:

Day 1 – Upper Body Strength Training

Warm-up – Abdominal planks 1 minute – 3 sets

Flat Chest Press – 4 Sets – 6 Reps

Pull-ups – pull-ups – 4 sets – 6 reps

Barbell Military Press – 4 sets – 6 reps

Bicep curls – 4 sets of eight reps

Parallel bar dips – 4 sets – 8 reps

Day 2 – Lower Body Strength Training

Warm-up – Hyperextensions – 15 reps – 2 sets

Barbell squats – 4 sets – 6 reps

Dumbbell lunges – 4 sets – 8 reps

Press – 4 sets – 8 reps

Steps ups – 3 sets – 10 reps each leg

Deadlift – 4 sets 6 reps

Day 3 – Upper body hypertrophy

Push-ups – 3 sets – 12 reps

Pulley chest crossovers – 3 sets 12 reps

Dumbbell Row – 4 sets 12 reps

Pull chins – 4 sets – 12 reps

Lateral raises – 3 sets – 12 reps

Alternating dumbbell curls – 15 reps – 2 sets on each side

Bench Dips – 3 sets 12 reps

Day 4 – Lower area hypertrophy

Hip raises – 12 reps – 3 sets

Lunges – 12 reps, three sets

Quadriceps Machine – 12 reps – 4 sets

Sumo squats – 12 reps – 4 sets

Side steps – 15 reps on each side – 3 sets

Donkey kicks – 15 reps, three sets

Who is Hypertrophy Hybrid Workout for?

A hybrid hypertrophy workout is ideal for ectomorphs—the body type with difficulty gaining muscle mass.

Although the beauty of this type of plan is that it can be adapted according to the needs of each one.

If, for some reason, you are coming from a higher volume training program, typical of a mesomorph, it may be convenient to set a division of 5 or 6 days/week.

As well as the frequency and the weights can be adapted both to gain muscles and eliminate body fat.

As we always remember, the results will depend on the type of diet with which it is complemented.

If you are one of those who want to lose fat, you should complement a hybrid hypertrophy training with a caloric deficit.

When the goal is to gain muscle, it is best to supplement it with a volume diet to gain muscle mass.


Fitness athletes use the Hypertrophy Strength Hybrid System to improve training results.

I combine two days of low repetition heavy bar and dumbbell exercises with two days of a classic gym workout.

A hybrid workout’s benefits are burning more fat, increasing strength indicators, and achieving hypertrophy simultaneously.

If you haven’t tried this method yet and are stuck with your results, maybe it’s time to start.

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