Phase One Lean Hybrid Muscle Reloaded: Elliott Hulse, Cscs

PHASE ONE
LEAN HYBRID MUSCLE RELOADED

DAY ONE – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell incline press 5 sets of 5 reps
Bend over rowing 3 sets of 8 reps
30-60 sec. rest interval
Underhand pull-up 3 sets of 8 reps
(add weight or modify)
Dumbbell overhead press 3 sets of 8 reps
Renegade rows (each arm) 2 sets of 10 reps
each arm
a. Standing barbell curl - circuit a, b 2 sets of 10 reps
circuit a,b
b. Tricep cable pushdown - circuit a, b 3 sets of 6 reps
circuit a,b
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
DAY TWO – POWER BUILDING

Barbell front squats 5 sets of 5 reps
Stiff leg deadlifts 5 sets of 5 reps
Dumbbell step ups (each leg) 3 sets of 6 reps
Plate crunches 3 sets of 15 reps
Knees to Bows 3 sets of 15 reps
ELLIOTT HULSE, CSCS
WWW.LEANHYBRIDMUSCLE.COM
LEGAL STUFF
© 2011 Elliott Hulse

All Rights Reserved. International Copyright
www.LeanHybridMuscle.com
This publication is fully copyrighted and does not come with giveaway or resale rights.
You may not sell or redistribute this report. It is reserved solely for paid members of
LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted.
This document has been watermarked with a digital GPS identification tag.
NOTICE
The information presented is not intended for the treatment or prevention of disease,
nor is it a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge
of developments in the field of strength and conditioning. The program outlined herein
should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must
get your physician’s approval before beginning this or any other exercise or nutrition
program. This information is not a prescription. Consult your doctor, nutritionist or
dietician for further information.
WWW.LEANHYBRIDMUSCLE.COM 2
MAINTENANCE
DAY 1
Barbell Clean & Press 3 sets of 3 reps
Standing Military Press 3 sets of 8-12 reps
Chin Ups or Jumping Chins 3 sets of 8-12 reps
Dumbbell Overhead Press 3 sets of 8 reps
Barbell Front Squats 3 sets of 10-12 reps
Stiff Legged Dead Lifts 2 sets of 8-12 reps
Renegade rows (each arm) 3 sets of 6 reps
each arm
*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above.
(sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)
DAY 2 - REST
DAY 3
Barbell Push Press 3 sets of 3 reps
Incline Dumbell Bench Press 3 sets of 8-12 reps
Barbell Bent Over Rows 3 sets of 8-12 reps
Dumbbell Lunges 3 sets of 10-12 reps
Kettle Bell or Dumbbell Swings 2 sets of 20 reps
*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above.
(sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)
DAY 4 - REST
MAINTENANCE
DAY 5
a. Jumping Jacks 60 reps
b. Body Lunges 20 reps
c. Push Ups 40 reps
d. Mountain Climbers 50 reps
e. Bodyweight Squats 20 reps
f. Planks 60 sec.
g. Burpees 10 reps
h. High Knee Ups 50 reps
Perform the circuit above 2 - 3 times
*** CONDITIONING *** Fast pace walk or slow jog 30 minutes
DAY 6 - REST
BEGINNERS: Perform this 7 day training cycle for 2 - 5 weeks prior to Lean Hybrid Muscle phase 1 and 2.
ADVANCED: This 7 day training program can be followed as you maintenance cycle for most of the year.
It is designed to fit in with your life without over training and extensive time commitment. Also, because of
it’s lower intensity than Phase 1 and 2 it will allow your body to become accustomed to “easier” training
thus increasing the effectiveness of the high intensity and volume of Phase 1 and 2. (ie, you’ll get better
results when using the other two phases if you lay off and use this one for a while)
DAY 7 - REST
PHASE ONE
DAY 1 – POWER BUILDING
Barbell Incline Press 5 sets of 5 reps
Bend Over Rowing 3 sets of 8 reps
Underhand Pull-Ups 3 sets of 8 reps
a. Standing Barbell Curl - circuit a, b 3 sets of 10 reps
circuit a,b
b. Tricep Cable Pushdown - circuit a, b 3 sets of 6 reps
circuit a,b
Renegade Rows (each arm) 3 sets of 10 reps

each arm


Barbell Front Squats 5 sets of 5 reps
Stiff Leg Deadlifts 5 sets of 5 reps
Dumbbell Step Ups (each leg) 3 sets of 6 reps
Plate Crunches 3 sets of 15 reps
PHASE ONE
DAY 3 - REST
DAY 4 – HYBRID TRAINING CIRCUITS
a. Barbell Thrusters 10 reps
b. Chin Ups or Jumping Chins 10 reps
c. Kettle Bell or Dumbbell Swings 20 reps
d. 100 yard sprint or 1 reps
30 sec Treadmill sprint
Rest 2 minutes after the sprint, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.

a. Barbell Sumo Uprights 60 sec.
b. High Knee Jumps 60 sec.
c. Burpees 60 sec.
d. Medicine Ball Russian Twists 60 sec.
Rest 2 minutes, repeat this circuit 3-4 times.
DAY 6 – UPPER BODY SPECIALIZATION

Choose one workout to build up lagging body part
CHEST Specialization
a. Incline Dumbbell Press 60 degree 6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
b. Incline Dumbbell Press 50 degree 6 - 8 reps
c. Incline Dumbbell Press 40 degree 6 - 8 reps
Rest 3 minutes, repeat this circuit 3 times.
PHASE ONE
DAY 6 – UPPER BODY SPECIALIZATION (cont.)
ARM Specialization
a. Standing Reverse Grip 5 - 7 reps
EZ bar curls
b. Seated Dumbbell Hammer Curls 10 - 12 reps
c. Preacher Bench Curls AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
a. Lying Barbell Extensions 6 - 8 reps
(skull crushers) to forehead (use
same weight a,b,c)
b. Laying Barbell Extensions 6 - 8 reps
(skull crushers) to chin
c. Close Grip Bench Press AMRAP
BACK Specialization
a. Wide Grip Chin Ups AMRAP
note: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may
also modify these chin ups by using a band or getting assistance from a partner)
b. Medium Grip Chin Ups AMRAP
c. Narrow Grip Chin Ups AMRAP
SHOULDER Specialization
1a. Standing Lateral Raises 12 reps
1b. Cable Upright Row 12 reps
2a. Bent-Over Lateral Raises 12 reps
2b. Seated Face Pulls 12 reps
Rest 90 minutes, repeat 3 time.
ABS Specialization
a. V-ups 15 reps
b. Push Throughs 15 reps
c. Crunch Push Over Knees 15 reps
d. Crunches 15 reps
PHASE ONE
ABS Specialization
e. Cross Crunch 15 reps
f. Bicycle Crunches 20 reps
g. Straight Leg Reach 15 reps
Rest 2 minutes, repeat 2 more time.
DAY 7 - REST

Barbell Incline Press 6 sets of 3 reps
Seated Cable Rowing 3 sets of 6 reps
Underhand Pull-Ups 3 sets of 6 reps
Seated Barbell Curl (circuit a, b) 3 sets of 8 reps
circuit a,b
Tricep Cable Pushdown (circuit a, b) 3 sets of 8 reps
circuit a,b
Renegade Rows (each arm) 3 sets of 6 reps
HYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20
b. 100 yard sprint - Repeat 8 times.
PHASE ONE
Barbell Front Squats 6 sets of 3 reps
Plate Crunches 2 sets of 10 reps
Knees to Bows 30-60 sec.
DAY 10 - REST

a. Barbell Clean & Press 10 reps
c. Reverse Cable Chops 10 reps

a. Single Arm Cable Pulls 8 reps
b. Box Jumps 1 min.
c. Medicine Ball Russian Twists 1 min.
d. Mountain Climbers 1 min.
PHASE ONE
DAY 13 – UPPER BODY SPECIALIZATION
CHEST Specialization
a. Incline Dumbbell Press 60 degree 6 - 8 reps
b. Incline Dumbbell Press 50 degree 6 - 8 reps
c. Incline Dumbbell Press 40 degree 6 - 8 reps
ARM Specialization
a. Standing Reverse Grip 5 - 7 reps
EZ Bar Curls
b. Seated Dumbbell Hammer Curls 10 - 12 reps
c. Preacher Bench Curls (AMRAP) AMRAP
a. Lying Barbell Extensions (skull 6 - 8 reps
crushers) to forehead (use same
weight a,b,c)
b. Lying Barbell Extensions (skull 6 - 8 reps
crushers) to chin
c. Close Grip Bench Press AMRAP
BACK Specialization
c. narrow Grip Chin Ups AMRAP
PHASE ONE
2b. Seated Neck Pulls 12 reps
ABS Specialization
a. V-ups 15 reps
d. Crunches 15 reps
DAY 14 - REST

Barbell Incline Press 5, 3, 3, 2, 1
One Arm Dumbbell Rows 3 sets of 6 reps
3-way Chin Ups 3 sets of 6 reps
(wide, narrow, palms up) (add weight or modify)
Arnold Press 4 sets of 6 reps
Standing Hammer Curls (circuit a, b) 2 sets of 10 reps

circuit a,b
PHASE ONE
DAY 15 – POWER BUILDING (cont.)
Overhead Tricep Press (circuit a, b) 2 sets of 25 reps
circuit a,b
Plank Holds 60-90 sec.
HYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20
b. 100 yard sprint - Repeat 8 times.
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up.

Barbell Front Squats 5, 3, 3, 2, 1
Band Crunches 3 sets of 15 reps
Medicine Ball Russian Twists 2 sets of 10 reps
(10 each way)
DAY 17 - REST

a. Single Arm Dumbbell 8 reps
Clean & Press
c. Low Cable Rope Pulls 10 reps
PHASE ONE

a. Single Arm Cable Push (each side) 8 reps
b. Split Jumps 60 sec.
c. Jumping Burpees 60 sec.
d. Barbell or Medicine Ball 60 sec.
Russian Twists
DAY 20 – MUSCLE SPECIALIZATION

Chest Specialization
a. Incline Dumbbell Press 60 degree 8 reps
b. Incline Dumbbell Press 50 degree 8 reps
c. Incline Dumbbell Press 40 degree 8 reps
Arm Specialization
a. Standing Reverse Grip 7 reps
EZ bar Curls
PHASE ONE
DAY 20 – MUSCLE SPECIALIZATION (cont.)
b. Seated Dumbbell Hammer Curls 12 reps
c. Preacher Bench Curls (AMRAP) AMRAP
a. Lying Barbell Extensions (skull 8 reps
crushers) to forehead (use same
weight a,b,c)
b. Lying Barbell Extensions AMRAP
(skull crushers) to Chin
c. Close grip bench press AMRAP
BACK Specialization
c. Narrow Grip Chin Ups AMRAP
2b. Seated Face Pulls 12 reps
ABS Specialization
a. V-ups 15 reps
d. Crunches 15 reps
PHASE ONE
DAY 20 – MUSCLE SPECIALIZATION (cont.)
DAY 21 - REST
DAY 22 – SPRINT CYCLES (on a treadmill or outdoors)

a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
DAY 23 - REST

DAY 25 - REST
PHASE ONE
DAY 27 & 28 - REST
PHASE TWO
DAY 1 – Muscle Density Training
Bench Press 5 sets of 4
Incline Dumbbell Press 5 sets of 4
Pull-Ups (palms facing forward) 5 sets of 4
One Arm Dumbbell Rows 5 sets of 4
Jack Knives 3 sets of 15
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!

Standing Barbell Press 5 sets of 4
Standing Barbell Curls 5 sets of 4
Close Grip Bench Press 5 sets of 4
Dead Lifts (moderate weight) 5 sets of 4
Plate Crunches 3 sets of 8-10
DAY 3 - REST

Weighted Dips 5 sets of 4
Incline Bench Press 5 sets of 4
Pull Ups (palms facing you) 5 sets of 4
Seated Cable Rows 5 sets of 4
PHASE TWO
DAY 4 – Muscle Density Training (cont.)

Seated Dumbbell Press 5 sets of 4
Alternating Dumbbell Curls 5 sets of 4
Lying Barbell Extensions (skull 5 sets of 4
crushers)
Front Squats (moderate weight) 5 sets of 4
DAY 6 – HIIT – SPRINT CYCLES

(on a treadmill or outdoors)
a) 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b) Fast Pace walk or slow Jog, for 25 minutes
c) 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d) Cool Down Walk, 5 minutes
DAY 7 - REST
PHASE TWO
Bench Press 6 sets of 3
Incline Dumbbell Press 6 sets of 3
Pull-ups (palms facing forward) 6 sets of 3
One Arm Dumbbell rows 6 sets of 3

DAY 10 - REST

Weighted Dips 6 sets of 3
Incline Bench Press 6 sets of 3
Pull Ups 6 sets of 3
Seated Cable Rows 6 sets of 3
PHASE TWO
Jack Knives 3 sets of 8-10

DAY 13 – HIIT – SPRINT CYCLES

DAY 14 - REST

Bench Press 5, 3, 3, 2
Incline Dumbbell Press 5, 3, 3, 2
Pull-Ups (palms facing forward) 5, 3, 3, 2
PHASE TWO
One Arm Dumbbell Rows 5, 3, 3, 2

Standing Barbell Press 5, 3, 3, 2
Standing Barbell Curls 5, 3, 3, 2
Close Grip Bench Press 5, 3, 3, 2
Dead Lifts (moderate weight) 5, 3, 3, 2
DAY 17 - REST

Weighted Dips 5, 3, 3, 2
Incline Bench Press 5, 3, 3, 2
Pull Ups 5, 3, 3, 2
Seated Cable Rows 5, 3, 3, 2
PHASE TWO
Standing Barbell Press 5, 3, 3, 2
Standing Barbell Curls 5, 3, 3, 2
Close Grip Bench Press 5, 3, 3, 2
Dead Lifts (moderate weight) 5, 3, 3, 2
DAY 20 – PSYCHOTIC SPRINT CYCLES

DAY 21 - REST

PHASE TWO
DAY 23 - REST

DAY 25 - REST

DAY 27 & 28 - REST

Phase One Lean Hybrid Muscle Reloaded: Elliott Hulse, Cscs

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PHASE ONE

LEAN HYBRID MUSCLE RELOADED

DAY TWO – POWER BUILDING

© 2011 Elliott Hulse

Renegade Rows (each arm) 3 sets of 10 reps

HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.

DAY 2 – POWER BUILDING

DAY 5 – HYBRID TRAINING CIRCUITS

DAY 6 – UPPER BODY SPECIALIZATION

DAY 8 – POWER BUILDING

DAY 11 – HYBRID TRAINING CIRCUITS

DAY 12 – HYBRID TRAINING CIRCUITS

DAY 15 – POWER BUILDING

Standing Hammer Curls (circuit a, b) 2 sets of 10 reps

DAY 16 – POWER BUILDING

DAY 18 – POWER BUILDING

DAY 19 – HYBRID TRAINING CIRCUITS

DAY 20 – MUSCLE SPECIALIZATION

DAY 22 – SPRINT CYCLES (on a treadmill or outdoors)

DAY 24 – SPRINT CYCLES (on a treadmill or outdoors)

DAY 27 & 28 - REST

DAY 2 – Muscle Density Training

DAY 4 – Muscle Density Training

DAY 5 – Muscle Density Training

DAY 6 – HIIT – SPRINT CYCLES

DAY 9 – Muscle Density Training

DAY 11 – Muscle Density Training

DAY 12 – Muscle Density Training

DAY 13 – HIIT – SPRINT CYCLES

DAY 15 – Muscle Density Training

DAY 16 – Muscle Density Training

DAY 18 – Muscle Density Training

DAY 20 – PSYCHOTIC SPRINT CYCLES

DAY 22 – PSYCHOTIC SPRINT CYCLES

DAY 24 – PSYCHOTIC SPRINT CYCLES

DAY 26 – PSYCHOTIC SPRINT CYCLES

DAY 27 & 28 - REST

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