11/26/2018 Hybrid Performance Method

 Print Day (/client/workout-printable/400/day)

Hybrid Powerlifting

Week 12 Zachariah Maurer

Day 1
Sets x
Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Back Squat 3 sets x 6 Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme
reps depending on how if felt in the previous week and how you feel today.

Bench Press 3 sets x 3 Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep
reps scheme (depending on how it felt in the previous week and how you feel today).

Incline Dumbbell Chest 2 sets x Come as close to failure as possible with out actually failing, within the given rep
Flyes or Cable 10-15 range.
Crossovers reps

Incline Bench Press 1-2 sets x You can choose the amount of reps as long as it is within the suggested range.
6-12 reps

Weighted Dips 2 sets x 8- If you cannot do weighted, do body weight. If you cannot do body weight, do banded
12 reps so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

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

Tricep Extensions 2 sets x Aim to reach failure, within the given rep range. There can be any form of cable pull-
10-15 downs or banded pull-downs. If needed, you can substitute for overhead dumbbell
reps tricep extensions.

Notes

Day 3
Sets x Reps Reps/Weights
Name @ Percent KG / LB / TIME Assisted Notes

Back Squat 3 sets x 5 Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme
reps depending on how if felt in the previous week and how you feel today.

Bench Press 3 sets x 2 Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep
reps scheme (depending on how it felt in the previous week and how you feel today).

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

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

Weighted Lunges 3 sets x 6-10 Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps
reps each leg.

Leg Press or Narrow 2 sets x 10- Narrow stance back squats with parallel feet and raised heels. You can choose the
Stance Back Squat 15 reps amount of reps as long as it is within the suggested range.

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Sets x Reps Reps/Weights

Name @ Percent KG / LB / TIME Assisted Notes

Lying, Seated or 2 sets x 6-10 Come as close to failure as possible with out actually failing, within the given rep
Partner Hamstring reps range.
Curls

Glute Ham Raises 2 sets x 12- Come as close to failure as possible with out actually failing, within the given rep
15 reps range. Add weight if necessary.

Notes

Day 4
Sets x Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Pull Ups 3 sets x 8-12 If you cannot do body weight, do banded pull ups. If body weight is too easy, add
reps weight. Aim to reach failure within the given rep range.

Lat Pulldowns 3 sets x 10-15 You can choose the amount of reps as long as it is within the suggested range.
(Narrow Grip) reps

One Arm Dumbbell 2 sets x 10-15 10 - 15 reps per side. You can choose the amount of reps as long as it is within the
Row reps suggested range.

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

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

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

Barbell Shrugs 2 sets x 8-15 You can choose the amount of reps as long as it is within the suggested range.
reps

Notes

Day 5
Sets x Reps Reps/Weights
Name @ Percent KG / LB / TIME Assisted Notes

Back Squat 3 sets x 4 Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme
reps (depending on how it felt in the previous week and how you feel today).

Bench Press 3 sets x 5 Choose a weight that is challenging for 3x5.

reps

Strict Press 3 sets x 5 Choose a weight that is challenging for 3x5.

reps

Glute Ham 2 sets x 12- Come as close to failure as possible with out actually failing, within the given rep range. Add
Raises 15 reps weight if necessary.

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

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Sets x Reps Reps/Weights

Name @ Percent KG / LB / TIME Assisted Notes

Barbell Hip 2 sets x 6-10 Aim to reach failure within the given rep range.
Extensions reps

Single Leg 2 sets x 10-

RDLs 15 reps

Notes

Day 6
Sets x Reps Reps/Weights
Name @ Percent KG / LB / TIME Assisted Notes

Back Squat 4 sets x 3 Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme
reps depending on how if felt in the previous week and how you feel today.

Conventional Deadlift 2 sets x 1 rep Up to daily max for two heavy singles.

Sumo Deadlift 2 sets x 1 rep Up to daily max for two heavy singles.

Lying, Seated or Partner 2 sets x 6-10 Come as close to failure as possible with out actually failing, within the given rep
Hamstring Curls reps range.

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

Hammer Curls 2 sets x 6-12 Aim to reach failure within the given rep range.
reps

Notes

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