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Workout Routines

The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size

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Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
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 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
60 sec
Play How to
*Choose a load that is 60–70% of your 1RM.
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