Intro to Hybrid Powerlifting

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.

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Day 1
Tempo High Bar Squat
3 sets x 8 reps
3-3-3-0 (:3 down, :3 pause, :3 up, :0 at the
top) 90s rest between each set.
INTRO TO HYBRID POWERLIFTING

High Bar Squat

3 sets x 10 reps
No tempo, but keep rests at :60 - :90.

Bulgarian Split Squat

3 sets x 10 reps
10 reps on each leg, done as a superset
with single leg RDL’s.

Single Leg RDL’s

3 sets x 10 reps
10 on each leg, done as a superset with
bulgarian split squats.

Goblet Squats
1 sets x 50 reps
Holding a KB or DB in goblet position.
Complete 50 reps in as few sets as
possible. Select a challenging weight.

Bird Dog
3 sets x 20 reps
Done as a superset with Hollow Hold.

Hollow Hold
3 sets x 0 reps
MAX Hold , done as a superset with Bird
Dogs.

Day 2 Day 4
Tempo Bench Conventional Deadlift
3 sets x 8 reps 3 sets x 8 reps
3-3-3-0 (:3 down, :3 pause, :3 Touch and go reps, :3 tempo
up, :0 at the top) 90s rest lowering the bar to the floor.
between each set.
Tempo Romanian Deadlift
Close Grip Bench Press 3 sets x 10 reps
3 sets x 10 reps 3-2-1-0 (:3 down, :2 pause in
No tempo, Select a weight that lowest position, up FAST, no
you can complete all 3 sets of stopping at the top.)
10.
KB Paused Front Squat
Half Kneeling Landmine Press 4 sets x 12 reps
3 sets x 10 reps
10 on ea side, done as a Hamstring Curl
superset with pushups. 3 sets x 12 reps
Done as a superset with lat
Pushups pulldown. Perform these either
3 sets x 10-15 reps on a machine or lying on your
Done as a superset with stomach with a DB between
landmine press. Scale pushups your feet.
onto an incline if needed
Lat Pulldown
DB Rows 3 sets x 15 reps
3 sets x 12 reps done as a superset with
12 ea side, done as a superset hamstring curls.
with side planks.
Paused Pendlay Rows
Side Planks 3 sets x 8 reps
3 sets x 20 reps Done as a superset with Arch
:20 hold on ea side, done as a Holds.
superset with DB rows.
Arch Body Holds
3 sets x 20 reps
Rope Face Pulls :20 hold, done as a superset
3 sets x 20 reps with Pendlay rows.
done as a superset with
Walters Carry. Farmer Carry
4 sets x 30 reps
Single Arm Walters Carry :30 Walk holding DBs, KBs or
3 sets x 20 reps Trap Bar.
Roughly 20 foot walk on ea
side, done as a superset with
facepulls.

Day 6
Strict Press
3 sets x 10 reps

DB Arnold Press
3 sets x 12 reps

DB Incline Bench
3 sets x 10 reps
Done as a superset with DB upright rows.

Single Arm DB Upright Row

3 sets x 10 reps
10 on ea side, done as a superset with DB incline bench.

DB Lateral Raise
3 sets x 15 reps
Done as a superset with Plank Hold.

DB Reverse Flys
3 sets x 15 reps

DB Curls
3 sets x 10 reps
10 on ea side.

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