4 Week Athletic Hybrid Program

Notes

Build mobility & athleticism for basketball while still gaining muscle and hitting a dedicated arm day. 4 weeks (3 weeks progressive overload + 1 deload week). 6 days/week training + 1 game day. RPE-based loading. Weekly Split — Mon: Lower Power + Hyrox | Tue: Upper Push | Wed: Athletic/Plyo | Thu: Upper Pull | Fri: Lower Hypertrophy + Hyrox | Sat: ARM DAY | Sun: Game. Key Rules: 1) Every session starts with 8-10 min targeted mobility — non-negotiable. 2) Train through FULL range of motion. 3) Sat arm day stays light on legs/core so you're fresh for Sun game. 4) Plyo day (Wed): LOW volume, HIGH intensity, FULL recovery between sets. Quality > quantity. 5) Week 4 is a deload — reduce loads ~30%, cut volume in half. Progression: Week 1: Baseline RPE. Week 2: +1 rep or small load increase. Week 3: Peak intensity (top RPE). Week 4: Deload.

Sessions

W1 · D1

Lower Power + Hyrox

W1 · D2

Upper Push

W1 · D3

Athletic/Plyo

W1 · D4

Upper Pull

W1 · D5

Lower Hypertrophy + Hyrox

W1 · D6

ARM DAY

W2 · D1

Lower Power + Hyrox

W2 · D2

Upper Push

+16

more sessions

Weekly breakdown

Lower Power + Hyrox

Day 1

Upper Push

Day 2

Athletic/Plyo

Day 3

Upper Pull

Day 4

Lower Hypertrophy + Hyrox

Day 5

ARM DAY

Day 6

Common questions