Hybrid Lite Sample

Please keep in mind that (1) Any omitted days are rest days,
(2) We offer substitutions upon request for any exercise
requiring equipment that you don't have access to (via our
members-only Facebook group). (3) We have suggested rest
days, as you can see, but the program is a “move at your own
pace” style, so if you need to take longer to finish a week of
training or if you need to move rest days around, that is totally
fine. (4) Some of our programs start with peaking phases.
That means even if weight or volume seems low to you in these
samples it will not stay that way for long! This is a 365 day per
year program so each phase has a purpose and all are equally
as important.

Let us know if you need anything else or have any other

questions! If you're ready to sign up just head to

https://hybridperformancemethod.com/store.

Day 1
Squat
3 sets x 6 reps @ 70%
70% of your one rep max back squat.

Bench Press HYBRID LITE

3 sets x 3 reps @85%

85% of your one rep max bench
press.

Flat or Incline or Decline Bench Press

1sets x 6-12 reps
If 1 set is too easy, do up to 2 sets
and if 6 reps is too easy, do up to 12
reps.

Incline or Flat - Dumbbell Pec Deck

Flyes or Cable Crossovers
2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested
range

Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body
weight, if you cannot do body weight,
use bands. You can choose the
amount of reps as long as it is within
the suggested range.

Skull Crushers or Close Grip Bench

Press
2 sets x 6-12 reps
You can choose the amount of reps
as long as it is within the suggested
range.

Tricep Extension
2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested
range.

Dumbbell Side-Laterals or Cable

Lateral Raises
2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested
range.

Dumbbell Bent-Over Laterals

2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested
range.

Day 3 Day 6
Snatch Power Clean + Push Press
3 sets x 3 reps @ 80% 1 sets x 1+5 reps
85% of your one rep max 1 power clean + 5 push press.
snatch. Up to daily max.

Back Squat Clean

3 sets x 5 reps @75% 3 sets x 3 reps @80%
75% of your one rep max back 80% of your one rep max clean.
squat.
Back Squat
Bench Press 4 sets x 3 reps @ 85%
3 sets x 2 reps @90% 85% of your one rep max back
90% of your one rep max bench squat.
press.
Sumo or Conventional Deadlift
Snatch Pull 2 sets x 1 reps
3 sets x 3 reps @100-120% Two very heavy singles.
100-120% of your one rep max
snatch. Weighted Pull-Ups
3 sets x 10-12 reps
Sumo or RDL’s If you cannot do weighted, do
2 sets x 10-15 reps body weight. If you cannot do
You can choose the amount of body weight, do banded so you
reps as long as it is within the can hit 10 reps. If 10 reps is
suggested range. too easy, do up to 12.

Leg Lunges Barbell Curls

1 set x 6-10 reps 2 sets x 6-12 reps
6-10 reps each leg. If doing 6 You can choose the amount of
steps is too easy, do up to 10 reps as long as it is within the
steps. suggested range.

Back or Front Squats

2-3 sets x 8-12 reps
You can choose the amount of
reps as long as it is within the
suggested range.

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