11/26/2018 Hybrid Performance Method

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Hybrid Powerlifting

Week 1 Zachariah Maurer

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

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

Bench Press 3 sets x 3 85% of your one rep max bench press.
reps @
85%

Bench Press 1-2 sets x Lower the weight to a number that will have you reaching failure within the given rep
6-12 reps range.

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

Weighted Dips 2 sets x 8- If you cannot do weighted, do body weight. If you cannot do body weight, do banded so
12 reps 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 10- Aim to reach failure, within the given rep range. There can be any form of cable pull-
15 reps downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep
extensions.

Notes

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

Back Squat 3 sets x 5 75% of your one rep max back squat.
reps @ 75%

Bench Press 3 sets x 2 90% of your one rep max bench press.
reps @ 90%

Back Squat 2-3 sets x 10 Lighter working sets. Lower the weight to a number that will have you reaching
reps near failure at 10 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
reps steps each leg.

Leg Press or Narrow 2 sets x 10- Narrow stance back squats with parallel feet and raised heels. You can choose
Stance Back Squat 15 reps the 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 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.

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 weight.
reps 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.
(Wide Grip) reps

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

Dumbbell Side 2 sets x 10-15 You can choose the amount of reps as long as it is within the suggested range.
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 reps @ 80% of your one rep max back squat.
80%

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

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

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

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

Single Leg RDLs 2 sets x 10-15 10-15 on ea side.

reps

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11/26/2018 Hybrid Performance Method

Sets x Reps @ Reps/Weights

Name Percent KG / LB / TIME Assisted Notes

Notes

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

Back Squat 4 sets x 3 reps @ 85% of your one rep max back squat.
85%

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 reps Come as close to failure as possible with out actually failing, within
Hamstring Curls the given rep range.

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

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

Notes

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