Superhuman Hybrid Workout Routine
This 7-day routine is designed to help you jump higher, run faster, burn fat, build strength like an
MMA fighter, develop flexibility like a gymnast, and train mental resilience. Each phase should be
followed for at least 4 weeks before progressing. Rest times are included for each exercise.
Day 1 – Explosive Power
• Broad Jumps – 5×6 (Rest 90s)
• Vertical Jumps – 5×10 (Rest 60s)
• Dumbbell Jump Squats – 4×8 (Rest 90s)
• Hill or Stair Sprints – 10×20 sec (Walk back rest)
• Burpee to Jump Tuck – 3×12 (Rest 60s)
Day 2 – Strength (MMA/Strongman)
• Dumbbell Clean & Press – 5×6 (Rest 90s)
• Dumbbell Floor Press – 4×10 (Rest 90s)
• Goblet Squats – 4×12 (Rest 90s)
• Renegade Rows – 4×12 each side (Rest 60s)
• Farmer Carry – 40 sec × 5 (Rest 60s)
• Core: V-ups or Hanging Knee Raises – 3×15 (Rest 45s)
Day 3 – Mobility & Flexibility
• Deep Squat Hold – 3×1 min (Rest 30s)
• Jefferson Curl with Dumbbells – 3×8 (Rest 60s)
• Bridges – 4×12 (Rest 60s)
• Cossack Squats – 4×8 each side (Rest 60s)
• Shoulder Dislocates (band/towel) – 3×12 (Rest 45s)
• Yoga Flow (Downward Dog → Cobra → Pigeon → Splits) – 15 min
Day 4 – Conditioning + Speed (Fighter Engine)
• Circuit (5 rounds, 45s each / 15s rest):
• - Dumbbell Thrusters
• - Mountain Climbers
• - Dumbbell Snatch (alternate hands)
• - Jump Rope or High Knees
• - Push-ups with Clap
• Finisher: Shadowboxing with Dumbbells (light) – 3×2 min rounds (Rest 1 min)
Day 5 – Strength & Power Mix
• Repeat Day 2 but focus on explosive tempo (lift fast, controlled lowering).
Day 6 – Mind-Body Training
• Breathing: Wim Hof or Box Breathing – 10 min
• Isometrics: Wall Sit 3×1 min, Plank 3×1 min, Horse Stance 3×1 min
• Meditation – 15 min focused attention
• Visualization – 10 min (explosive jumps, calm fighter mind)
Day 7 – Active Recovery
• Walking, Light Stretching, Foam Rolling
• Cold Exposure (ice bath/shower)
• Mobility Drills
• Journaling / Mental Reset
■ Follow this 7-day cycle for at least 12 weeks. Increase reps, sets, or difficulty every 4 weeks. This
will burn fat, build strength, prepare you for calisthenics, and sharpen your mind.