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Print Day (/client/workout-printable/325/day)
Hybrid Powerlifting
Week 1
Jerry Frazier
Day 1
Name
Sets x
Reps @
Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Back Squat
3 sets x 6
reps @
70%
70% of your one rep max back squat.
Bench Press
3 sets x 3
reps @
85%
85% of your one rep max bench press.
Bench Press
1-2 sets x
6-12 reps
Lower the weight to a number that will have you reaching failure within the
given rep range.
Flat Dumbbell
Chest Flyes or
Peck Deck
2 sets x
10-15 reps
Come as close to failure as possible with out actually failing, within the given
rep range.
Weighted Dips
2 sets x 812 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do
banded 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 612 reps
You can choose the amount of reps as long as it is within the suggested range.
Tricep Extensions
2 sets x
10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable
pull-downs or banded pull-downs. If needed, you can substitute for overhead
dumbbell tricep extensions.
Notes
Day 3
Name
Back Squat
Sets x Reps
@ Percent
Reps/Weights
KG / LB / TIME
Assisted
3 sets x 5
reps @ 75%
https://hybridperformancemethod.com/client/workout-printable/325/week
Notes
75% of your one rep max back squat.
2/17/20, 8:05 PM
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Bench Press
3 sets x 2
reps @ 90%
90% of your one rep max bench press.
Back Squat
2-3 sets x 10
reps
Lighter working sets. Lower the weight to a number that will have you
reaching near failure at 10 reps.
Sumo Deadlift
2 sets x 1015 reps
You can choose the amount of reps as long as it is within the suggested
range.
Weighted Lunges
3 sets x 6-10
reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack.
6-10 steps each leg.
Leg Press or Narrow
Stance Back Squat
2 sets x 1015 reps
Narrow stance back squats with parallel feet and raised heels. You can
choose the amount of reps as long as it is within the suggested range.
Lying, Seated or
Partner Hamstring
Curls
2 sets x 6-10
reps
Come as close to failure as possible with out actually failing, within the
given rep range.
Glute Ham Raises
2 sets x 1215 reps
Come as close to failure as possible with out actually failing, within the
given rep range. Add weight if necessary.
Notes
Day 4
Name
Sets x Reps
@ Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Pull Ups
3 sets x 8-12
reps
If you cannot do body weight, do banded pull ups. If body weight is too easy,
add weight. Aim to reach failure within the given rep range.
Lat Pulldowns
(Wide Grip)
3 sets x 10-15
reps
You can choose the amount of reps as long as it is within the suggested
range.
Barbell Row
2 sets x 10-15
reps
Bent over row. You can choose the amount of reps as long as it is within the
suggested range.
Dumbbell Side
Raises
2 sets x 10-15
reps
You can choose the amount of reps as long as it is within the suggested
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.
Barbell Shrugs
2 sets x 8-15
reps
You can choose the amount of reps as long as it is within the suggested
range.
Notes
https://hybridperformancemethod.com/client/workout-printable/325/week
2/17/20, 8:05 PM
Page 2 of 3
Day 5
Name
Sets x Reps @
Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Back Squat
3 sets x 4 reps
@ 80%
80% of your one rep max back squat.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.
Glute Ham
Raises
2 sets x 12-15
reps
Come as close to failure as possible with out actually failing, within the
given rep range. Add weight if necessary.
Good Mornings
2 sets x 10-15
reps
You can choose the amount of reps as long as it is within the suggested
range.
Barbell Hip
Extensions
2 sets x 6-10
reps
Aim to reach failure within the given rep range.
Single Leg RDLs
2 sets x 10-15
reps
10-15 on ea side.
Notes
Day 6
Name
Sets x Reps @
Percent
Reps/Weights
KG / LB / TIME
Assisted
Notes
Back Squat
4 sets x 3 reps @
85%
85% of your one rep max back squat.
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
Hamstring Curls
2 sets x 6-10
reps
Come as close to failure as possible with out actually failing,
within 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
https://hybridperformancemethod.com/client/workout-printable/325/week
2/17/20, 8:05 PM
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