The Hybrid Forge
Strength and Muscle
5 weeks / 4 days per week
Powerlifting mixed with gymnastics power
Run The Hybrid Forge in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
The Hybrid Forge Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
5
Weeks
41
Avg Sets/Week
293
Avg Reps/Week
4
Days/Week
Reviews
0 reviews
Week 1
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 2
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 3
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 4
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
AssistanceWeek 5
Day 1
Squat
AssistanceBench Press
AssistanceWheel Rollout
AssistanceDay 2
Sumo • Deadlift
AssistancePull-Up
AssistanceTricep Dip
AssistanceDay 3
Squat
AssistanceBench Press
AssistanceGoblet Squat
AssistanceDay 4
Sumo • Deadlift
AssistancePull-Up
AssistanceWheel Rollout
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