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Welcome to my Saitama Hybrid Home Workout. This 4-day split hybrid workout can be done anywhere
but has been designed for building and maintaining lean mass from home.

• 4-day split: 3 consecutive days of working out, one day for recovery/rest and then repeat.
• Hybrid workout: High intensity multi-movement exercises that often trains multiple muscle
groups all in one motion.
• Superset: High intensity exercises performed right after each other with no breaks in-
between.

There is no time frame on this program so you can do it for however long and it can always be reused but
switching programs every few months is advised.

DIET INFORMATION

There will be no other diet information provided except this general information which applies to
building lean mass and losing fat at home or at the gym:

• If your aim is to put on muscle mass, track your calories and increase your overall daily
caloric intake.
• If your aim is to maintain your physique, track your calories and try to keep your daily caloric
intake the same.
• If your aim is to shed fat, track your calories and reduce your daily caloric intake.

Proteins – Great for putting on lean muscle mass. Consume 1g for every 1lb of your body mass

Carbohydrates – Great for energy and throwing on calories but beware if you’re trying to shed fat. These
can rack up calories pretty quickly.

Fats – Go for good and clean sources, there are so many. Do your research.

Now, I’m not a nutritionist so I cannot tell you how your body works. Make sure you consult one for
more information pertaining to your specific body types for more in-depth information.

For any more information about what my diet is like, make sure to check out my YouTube Channel
and follow me on Instagram for my daily meal updates.

MINIMUM EQUIPMENT REQUIREMENT

• 15lbs dumbbell or higher.

o Alternative: Water Jugs or Milk Jugs.
• Towel or Shirt.

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STRETCHING GUIDELINES

• Hold each stretch for 10-15 secs.

• Perform each stretch once or until you feel properly warmed up.

REST TIME

• 1 – 2 minutes break intervals.

• Hydrate at least every 20 Minutes. Hydration every 10 minutes is RECOMMENDED.

WARMUP EXERCISES

• Jumping Jacks.
• High Knees.
• Burpees.
• Mountain Climbers
• Arm Swings/Circles

*This is a guide. Feel free to incorporate any further warmups / stretches to ensure your body is
ready to move.

Video link to demonstration of every exercise in this module – https://www.youtube.com/watch?v=emAP-

YXny1g&feature=youtu.be

--------------------------------------------
DAY 1 – CHEST X TRICEPS X SHOULDERS
ACTIVE WARMUP & STRETCHING

• 5 minutes:
o 3 minutes of warmup exercises - Choose three (3) from above and do each for one
(1) minute.
o 2 minutes of stretching exercises:
§ Behind the back Elbow-Elbow grip.
§ Knees to Chest stretch.
§ Behind the back - Towel Stretch.
§ Crossbody reach.

ROUTINE

• Wide x Close x Diamond Pushups - 3 Sets (21 Reps | 7 of each)

o Refer to video link for exercise demonstration.
• Hindu x Pike Pushups – 3 Sets (14 Reps | 7 of each)

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o If it proves difficult at the start, do lower reps of each variation and increase volume
over time.
o Refer to video link for exercise demonstration.
• DB Shoulder Press x Overhead Press – 3 Sets (8-12 Reps/Arm)
o One rep is a full completion of both exercises per arm.
o Refer to video link for exercise demonstration.
• DB Single-Arm Chest Flys x Side Raises – 3 Sets (8-12 Reps)
o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• Spider Pushups – 3 Sets (21 Reps)
o Refer to video link for exercise demonstration.
• DB Reverse Shrugs x Side Raises – 3 Sets (8-12 Reps)
o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• SUPERSET – Bodyweight Triceps Dips – 3 Sets (15 Reps) x DB Bent-Over Triceps Extensions
– 3 Sets (8 Reps)
o Complete each exercise in sequence i.e. right after each other for a full set.
o Refer to video link for exercise demonstration.

RECOVERY/COOL DOWN

• Rollout or use a massage gun to free up tight muscles.

• Eat food or take post-workout supplement within the first 15 minutes after working out.
• Sleep Well (Minimum of 6hrs).

DAY 2 – BACK X BICEPS X FOREARMS

ACTIVE WARMUP & STRETCHING

• 5 minutes:
o 3 minutes of warmup exercises - Choose three (3) from above and do each for one
(1) minute.
o 2 minutes of stretching exercises:
§ Child’s Pose.
§ Puppy Pose.
§ Lat Stretches.
§ Spine Stretch.

ROUTINE

• DB Standing x Leaning Rows - 3 Sets (12 Reps)

o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.

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• DB Hammer x Bicep Curls (Rotate at the top) – 3 Sets (10-12 Reps)

o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• DB Bent-Over Supinated x Pronated Grip Rows – 3 Sets (8-12 Reps/Arm)
o One rep is a full completion of both exercises per arm.
o Refer to video link for exercise demonstration.
• DB Alternating Bicep Curls (Hold) – 3 Sets (8-12 Reps/Arm)
o Refer to video link for exercise demonstration.
• Superman x Towel Lat Pulls – 3 Sets (30 Reps | 15 of each)
o Refer to video link for exercise demonstration.
• DB Delt Flyes x Hammer Curl (3 Second-tempo each) – 3 Sets (8-10 Reps)
o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• SUPERSET – DB Supinated Bicep Curls – 3 Sets (10 Reps) x DB Pronated Bicep Curls – 3
Sets (10 Reps)
o Complete each exercise in sequence i.e. right after each other for a full set.
o Refer to video link for exercise demonstration.

RECOVERY/COOLDOWN

• Rollout or use a massage gun to free up tight muscles.

• Eat food or take post-workout supplement within the first 15 minutes after working out.
• Sleep Well (Minimum of 6hrs).

DAY 3 – LEGS x traps X SHOULDERS

ACTIVE WARMUP & STRETCHING

• 5 minutes:
o 3 minutes of warmup exercises - Choose three (3) from above and do each for one
(1) minute.
o 2 minutes of stretching exercises:
§ Squat Stretch.
§ Cross-Over Hamstring Stretch.
§ Behind Back Lock Stretch.
§ Cross-Neck Stretch.

ROUTINE

• DB Split Lunges x Shoulder Press - 3 Sets (8-12 Reps)

o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.

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• DB Deadlifts x Romanian Deadlifts – 3 Sets (8-12 Reps)

o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• Arnold Press x Squats (Toes Outward) – 3 Sets (8-12 Reps)
o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• DB 3-Step Lunges x Shoulder Press – 3 Sets (5 Reps each foot for a total of 15 Reps for one
set)
o Refer to video link for exercise demonstration.
• DB 3-Way Calf Raises (3-Second tempo) – 3 Sets (30 Reps | 10 each)
o Refer to video link for exercise demonstration.
• DB Reverse Lunges x Single-Leg Controlled RDL – 3 Sets (-10 Reps)
o One rep is a full completion of both exercises.
o Refer to video link for exercise demonstration.
• SUPERSET – DB Lying Hamstring Curls – 3 Sets (20 Reps) x DB Delt Flyes – 3 Sets (20 Reps)
o Complete each exercise in sequence i.e. right after each other for a full set.
o Refer to video link for exercise demonstration.

RECOVERY/COOLDOWN

• Rollout or use a massage gun to free up tight muscles.

• Eat food or take post-workout supplement within the first 15 minutes after working out.
• Sleep Well (Minimum of 6hrs).

DAY 4 – OFF/REST
--------------------------------------------

REPEAT ROUTINE.

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Thank you for downloading and using my program. I

hope you have learned something from it or found
something you can add to your current routine.
Your feedback is greatly appreciated to help ensure I
can provide you with my greatest content. Thank you in
advanced.

Make sure to check me out on social media for FREE

workout video tutorials, fitness tips or just to say Hello!

• Instagram: tmm.midas
• YouTube: The MVMT
• Facebook: The MVMT

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SAITAMA 4-DAY SPLIT HYBRID HOME WORKOUT

DATE / WEEK : _______________________________________________ START WEIGHT : _____________ / END WEIGHT : _____________

WARM UP - STRETCH - LIFT

DAY ONE
EXERCISE: REST: SETS X REPS: WEIGHT: SET 1 - REPS SET 2 - REPS SET 3 - REPS
Wide X Close X Diamond Pushup 1-2 min 3x7x7x7
Hindu X Pike Pushups 1-2 min 3x7x7
DB Shoulder Press X Overhead Press 1-2 min 3x8-12/arm
DB Single-Arm Chest Flyes X Side Raises 1-2 min 3x8-12/arm
DB Spider High Pushups 1-2 min 3x21
DB Reverse Shrugs X Side Raises 1-2 min 3x8-12/arm
SUPERSET - Bodyweight Triceps Dips X DB Bent-Over Triceps Extensions 1-2 min 3x15 / 3x8

DAY TWO
EXERCISE: REST: SETS X REPS: WEIGHT: SET 1 - REPS SET 2 - REPS SET 3 - REPS
DB Standing X Leaning Rows 1-2 min 3x8-12
DB Hammer X Bicep Curls (Rotate at the top) 1-2 min 3x10-12
DB Bent-Over Supinated X Pronated Grip Rows 1-2 min 3x8-12/arm
DB Alternating Bicep Curls (Hold) 1-2 min 3x8-12/arm
Superman X Towel Lat Pulls 1-2 min 3x30 (15/arm)
DB Delt Flyes X Hammer Curl (3 second-tempo each) 1-2 min 3x8-10
SUPERSET - DB Supinated Wrist Curls X DB Pronated Wrist Curls 1-2 min 3x10x10 / 3x10x10

DAY THREE
EXERCISE: REST: SETS X REPS: WEIGHT: SET 1 - REPS SET 2 - REPS SET 3 - REPS
DB Split Lunges X Shoulder Press 1-2 min 3x8-12
DB Deadlifts X Romanian Deadlifts 1-2 min 3x8-12
Arnold Press X Squats (Toes Outward) 1-2 min 3x8-12
DB 3-Step Lunges X Shoulder Press 1-2 min 3x5x5x5
DB 3-Way Calf Raises (3-Second Tempo) 1-2 min 3x10x10x10
DB Reverse Lunges X Single-Leg Controlled RDL 1-2 min 3x10
SUPERSET - DB Lying Hamsting Curls 1-2 min 3x20 / 3x20

DAY FOUR
OFF

COOL DOWN - STRETCH

HOW-TO NOTES:
1. FOLLOW EACH DAY EXERCISES IN ORDER 1-7
2. INPUT WEIGHT LOAD USED UNDER THE WEIGHT COLUMN
3. USE THE SET 1,2,3 BLOCKS TO RECORD THE AMOUNT OF REPS YOU ARE ABLE TO COMPLETE FOR EACH SET (Ex: 7reps @ 25 lbs | 15reps @ 30lbs)

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NOTES:

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