8/28/2018
Hybrid Performance Method

Print Day (/client/workout-printable/1604/day)
Competition Preparation for
Powerlifting Meets
Week 1
Kate McCann
Day 1
Name
Sets x Reps @
Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Back Squat
3 sets x 3 reps @
85%
85% of your one rep max back squat.
Bench Press
3 sets x 3 reps @
85%
85% of your one rep max bench press.
Close Grip Bench
Press
1 set x 8-10 reps
Work up to a weight where you can only complete a max of 10 reps.
Dumbbell Row
2 sets x 8-10 reps
Choose a weight that is comfortable for you to hit for 2 sets in the given rep range.
8-10 reps per arm.
Glute-Ham Raise
2 sets x 8-10 reps
Choose a weight that is comfortable for you to hit for 2 sets in the given rep range.
Notes
Day 4
Reps/Weights
KG / LB / TIME
Name
Sets x Reps @ Percent
Sumo or Conventional Deadlift
3 sets x 3 reps @ 85%
85% of your one rep max deadlift, of the style you choose.
Romanian Deadlift
2 sets x 5-8 reps @ 45%
45% of your one rep max deadlift.
https://hybridperformancemethod.com/client/workout-printable/1604/week
Assisted
Notes
1/2
8/28/2018
Hybrid Performance Method
Reps/Weights
KG / LB / TIME
Name
Sets x Reps @ Percent
Assisted
Notes
Pull-ups
3 sets x 8-15 reps
If you cannot do body weight, do banded.
Dumbbell Lateral Raises
3 sets x 12-15 reps
Choose a weight you can hit for 3 sets in the given rep range.
Bent Over Dumbbell Lateral Raises
3 sets x 12-15 reps
Choose a weight you can hit for 3 sets in the given rep range.
Notes
Day 6
Name
Sets x Reps @
Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Back Squat
1 set x 3 reps @
85%
85% of your one rep max back squat. Have at least 5 warm up sets before you hit
your working weight.
Bench Press
1 set x 3 reps @
85%
85% of your one rep max bench press. Have at least 5 warm up sets before you hit
your working weight.
Sumo or
Conventional Deadlift
1 set x 3 reps @
85%
85% of your one rep max deadlift, of the style you choose. Have at least 5 warm up
sets before you hit your working weight.
Pull-ups
3 sets x 8-15
reps
If you cannot do body weight, do banded.
Glute-Ham Raise
2 sets x 5-8
reps
Choose a weight that is comfortable for you to hit for 2 sets in the given rep range.
Notes
https://hybridperformancemethod.com/client/workout-printable/1604/week
2/2