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Phase One Lean Hybrid Muscle Reloaded: Elliott Hulse, Cscs
Phase One Lean Hybrid Muscle Reloaded: Elliott Hulse, Cscs
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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.
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LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
DAY 1
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
(add weight or modify)
Dumbbell Overhead Press 3 sets of 8 reps
30-60 sec. rest interval
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
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
Knees to Bows 3 sets of 10 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
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LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
DAY 5
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 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
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 1 – 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-Ups 3 sets of 8 reps
30-60 sec. rest interval
(add weight or modify)
Dumbbell Overhead Press 3 sets of 8 reps
30-60 sec. rest interval
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
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 3 - REST
DAY 4 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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.
DAY 7 - REST
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 9 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Front Squats 6 sets of 3 reps
Stiff Leg Deadlifts 6 sets of 3 reps
Dumbbell Step Ups (each leg) 3 sets of 8 reps
Plate Crunches 2 sets of 10 reps
30-60 sec. rest interval
Knees to Bows 30-60 sec.
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 10 - REST
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 13 – UPPER BODY SPECIALIZATION
Choose one workout to build up lagging body part
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
(302 tempo) while resting, lower
the bench 5-10 degrees
c. Incline Dumbbell Press 40 degree 6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
Rest 3 minutes, repeat this circuit 3 times.
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
Rest 2 minutes, repeat this circuit 1 more time.
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
Rest 2 minutes, repeat this circuit 1 more time.
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
Rest 3 minutes, repeat this circuit 1 more time.
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 13 – UPPER BODY SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
SHOULDER Specialization
1a. Standing Lateral Raises 12 reps
1b. Cable Upright Row 12 reps
2a. Bent-Over Lateral Raises 12 reps
2b. Seated Neck 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
e. Cross Crunch 15 reps
f. Bicycle Crunches 20 reps
g. Straight Leg Reach 15 reps
Rest 2 minutes, repeat 2 more time.
DAY 14 - REST
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 15 – POWER BUILDING (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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.
DAY 17 - REST
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 18 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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.
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 20 – MUSCLE SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
f. Bicycle Crunches 20 reps
g. Straight Leg Reach 15 reps
Rest 2 minutes, repeat 2 more time.
DAY 21 - REST
DAY 23 - REST
DAY 25 - REST
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 26 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 1 – Muscle Density Training
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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!
DAY 3 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 4 – Muscle Density Training (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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!
DAY 7 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 8 – Muscle Density Training (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
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!
DAY 10 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 11 – Muscle Density Training (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Jack Knives 3 sets of 8-10
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!
DAY 14 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 15 – Muscle Density Training (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
One Arm Dumbbell Rows 5, 3, 3, 2
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!
DAY 17 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 19 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
Plate Crunches 3 sets of 8-10
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!
DAY 21 - REST
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PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 23 - REST
DAY 25 - REST
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