workout app fitness tracker strength training powerlifting bodybuilding gym routine exercise program weight training muscle building fitness journal workout log strength workout progressive overload gym tracker fitness app workout planner health app exercise tracker muscle gain strength gains gym program fitness routine workout guide

Program

Exercise Guide

1RM Calculator

ハイブリッドトレーニング
ハイブリッドトレーニング
吉田 翼吉田 翼
100%37 Reviews
1 joined
Beginner
5 days/week·4 weeks
Strength, Hypertrophy
上半身と下半身を分けて効率的に鍛える。強さとサイズの両立。
We Recommend this for
1

効率的に全身を鍛えたい方

2

上半身/下半身のスプリットで集中したい方

3

パワービルディング初心者〜中級者

Why we created this program

上半身/下半身スプリットは最も効率的なトレーニング方法の一つ。楽しく強くなりましょう。

Program Roadmap

4週間、週4回トレーニング

月曜：下半身パワー（スクワット・デッドリフト） 火曜：上半身パワー（ベンチ・OHP） 水曜：休息 木曜：下半身ボリューム 金曜：上半身ボリューム 土日：休息

M
T
W
T
F
S
S
M
Legs
Legs
T
Chest
Chest
Back
Back
Shoulders
Shoulders
T
Legs
Legs
F
Chest
Chest
Shoulders
Shoulders
Legs
Legs
Arms
Arms
Training Tips

上半身/下半身スプリットのハイブリッドプログラム。

週4回（月・火・木・金）： 月：下半身（筋力メイン） 火：上半身（筋力メイン） 木：下半身（筋肥大メイン） 金：上半身（筋肥大メイン）

月・火は重量重視（4-6回） 木・金はボリューム重視（8-15回）

毎週少しずつ重量を上げていきます。 楽しく強くなりましょう！

4-Week Training Plan
W1
第1週：フォーム確認＋重量設定
Week 1 exercise 1Week 1 exercise 2Week 1 exercise 3Week 1 exercise 4
W2
第2週：重量アップ（筋力日）＋ボリュームアップ（筋肥大日）
Week 2 exercise 1Week 2 exercise 2Week 2 exercise 3Week 2 exercise 4
W3
第3週：ピーク。最大ボリューム
Week 3 exercise 1Week 3 exercise 2Week 3 exercise 3Week 3 exercise 4
W4
第4週：デロード＋テスト
Week 4 exercise 1Week 4 exercise 2Week 4 exercise 3Week 4 exercise 4
We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,
  • If your 1RM is 100kg
  • "80%" on a set means you should lift 80kg.
Meet Your Coach
프로틴
프로틴
instagram

Hi! I’m a 600kg total bodybuilder and coach OOO.

Career Highlights

• IFBB / NPC Physique Pro Card holder • Multiple bodybuilding & powerlifting competition wins • YouTube channel with 500K+ subscribers (e.g. ㅁㅁㅁ) • Operating personal training center (e.g. ㅇㅇㅇ)

Workout
W1
1 / 4 weeks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Arm, Legs, Chest
If you upgrade to PRO, you can see all detailed workouts.
If you upgrade to PRO, you can see all detailed workouts.
원 암 케이블 레터럴 레이즈
원 암 케이블 레터럴 레이즈
×2sets
RPE8
펙 덱 플라이
펙 덱 플라이
×2sets
RPE8
인클라인 체스트 프레스 머신
인클라인 체스트 프레스 머신
×1sets
RPE8
인클라인 체스트 프레스 머신
인클라인 체스트 프레스 머신
×1sets
RPE8
스미스 머신 인클라인 벤치 프레스
스미스 머신 인클라인 벤치 프레스
×2sets
RPE8
케이블 푸쉬다운
케이블 푸쉬다운
×2sets
RPE8
케이블 프론트 레이즈
케이블 프론트 레이즈
×2sets
RPE8
케이블 오버헤드 트라이셉스 익스텐션
케이블 오버헤드 트라이셉스 익스텐션
×2sets
RPE8