PHASE ONE
LEAN HYBRID MUSCLE RELOADED
Exercise
Barbell incline press
Bend over rowing
DAY ONE – POWER BUILDING
PARAMETERS
5 sets of 5 reps
3 sets of 8 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Underhand pull-up
3 sets of 8 reps
30-60 sec. rest interval
(add weight or modify)
Dumbbell overhead press
3 sets of 8 reps
30-60 sec. rest interval
Renegade rows (each arm)
2 sets of 10 reps
a. Standing barbell curl - circuit a, b
2 sets of 10 reps
b. Tricep cable pushdown - circuit a, b
3 sets of 6 reps
each arm
circuit a,b
circuit a,b
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
DAY TWO – POWER BUILDING
Exercise
Barbell front squats
Stiff leg deadlifts
Dumbbell step ups (each leg)
PARAMETERS
5 sets of 5 reps
5 sets of 5 reps
3 sets of 6 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Plate crunches
3 sets of 15 reps
Knees to Bows
3 sets of 15 reps
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
ELLIOTT HULSE, CSCS
WWW.LEANHYBRIDMUSCLE.COM
LEGAL STUFF
© 2011 Elliott Hulse
All Rights Reserved. International Copyright
www.LeanHybridMuscle.com
This publication is fully copyrighted and does not come with giveaway or resale rights.
You may not sell or redistribute this report. It is reserved solely for paid members of
LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted.
This document has been watermarked with a digital GPS identification tag.
NOTICE
The information presented is not intended for the treatment or prevention of disease,
nor is it a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge
of developments in the field of strength and conditioning. The program outlined herein
should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must
get your physician’s approval before beginning this or any other exercise or nutrition
program. This information is not a prescription. Consult your doctor, nutritionist or
dietician for further information.
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2
LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
Exercise
Barbell Clean & Press
Standing Military Press
Chin Ups or Jumping Chins
Dumbbell Overhead Press
Barbell Front Squats
Stiff Legged Dead Lifts
Renegade rows (each arm)
DAY 1
PARAMETERS
3 sets of 3 reps
3 sets of 8-12 reps
3 sets of 8-12 reps
SET 1
SET 2
SET 3
SET 4
SET 5
(add weight or modify)
3 sets of 8 reps
30-60 sec. rest interval
3 sets of 10-12 reps
2 sets of 8-12 reps
3 sets of 6 reps
each arm
*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above.
(sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)
DAY 2 - REST
DAY 3
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Push Press
3 sets of 3 reps
Incline Dumbell Bench Press
3 sets of 8-12 reps
Barbell Bent Over Rows
3 sets of 8-12 reps
Dumbbell Lunges
3 sets of 10-12 reps
Kettle Bell or Dumbbell Swings
2 sets of 20 reps
Knees to Bows
3 sets of 10 reps
*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above.
(sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)
DAY 4 - REST
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3
LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
DAY 5
Exercise
PARAMETERS
SET 1
a. Jumping Jacks
60 reps
b. Body Lunges
20 reps
c. Push Ups
40 reps
d. Mountain Climbers
50 reps
e. Bodyweight Squats
20 reps
f. Planks
60 sec.
g. Burpees
10 reps
h. High Knee Ups
50 reps
Perform the circuit above 2 - 3 times
*** CONDITIONING *** Fast pace walk or slow jog 30 minutes
SET 2
SET 3
SET 4
SET 5
DAY 6 - REST
BEGINNERS: Perform this 7 day training cycle for 2 - 5 weeks prior to Lean Hybrid Muscle phase 1 and 2.
ADVANCED: This 7 day training program can be followed as you maintenance cycle for most of the year.
It is designed to fit in with your life without over training and extensive time commitment. Also, because of
it’s lower intensity than Phase 1 and 2 it will allow your body to become accustomed to “easier” training
thus increasing the effectiveness of the high intensity and volume of Phase 1 and 2. (ie, you’ll get better
results when using the other two phases if you lay off and use this one for a while)
DAY 7 - REST
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4
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
Exercise
Barbell Incline Press
Bend Over Rowing
DAY 1 – POWER BUILDING
PARAMETERS
5 sets of 5 reps
3 sets of 8 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Underhand Pull-Ups
3 sets of 8 reps
30-60 sec. rest interval
(add weight or modify)
Dumbbell Overhead Press
3 sets of 8 reps
30-60 sec. rest interval
a. Standing Barbell Curl - circuit a, b
3 sets of 10 reps
b. Tricep Cable Pushdown - circuit a, b
3 sets of 6 reps
Renegade Rows (each arm)
3 sets of 10 reps
circuit a,b
circuit a,b
each arm
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
DAY 2 – POWER BUILDING
Exercise
Barbell Front Squats
Stiff Leg Deadlifts
Dumbbell Step Ups (each leg)
PARAMETERS
5 sets of 5 reps
5 sets of 5 reps
3 sets of 6 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Plate Crunches
3 sets of 15 reps
Knees to Bows
3 sets of 15 reps
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
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5
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 3 - REST
DAY 4 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2
a. Barbell Thrusters
10 reps
b. Chin Ups or Jumping Chins
10 reps
c. Kettle Bell or Dumbbell Swings
20 reps
d. 100 yard sprint or
1 reps
30 sec Treadmill sprint
Rest 2 minutes after the sprint, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
SET 3
DAY 5 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2
a. Barbell Sumo Uprights
60 sec.
b. High Knee Jumps
60 sec.
c. Burpees
60 sec.
d. Medicine Ball Russian Twists
60 sec.
Rest 2 minutes, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
SET 3
SET 4
SET 5
SET 4
SET 5
SET 4
SET 5
DAY 6 – UPPER BODY SPECIALIZATION
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3
CHEST Specialization
a. Incline Dumbbell Press 60 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
b. Incline Dumbbell Press 50 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
c. Incline Dumbbell Press 40 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
Rest 3 minutes, repeat this circuit 3 times.
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6
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 6 – UPPER BODY SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
ARM Specialization
a. Standing Reverse Grip
5 - 7 reps
EZ bar curls
b. Seated Dumbbell Hammer Curls
10 - 12 reps
c. Preacher Bench Curls
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
a. Lying Barbell Extensions
6 - 8 reps
(skull crushers) to forehead (use
same weight a,b,c)
b. Laying Barbell Extensions
6 - 8 reps
(skull crushers) to chin
c. Close Grip Bench Press
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
BACK Specialization
a. Wide Grip Chin Ups
AMRAP
note: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may
also modify these chin ups by using a band or getting assistance from a partner)
b. Medium Grip Chin Ups
AMRAP
c. Narrow Grip Chin Ups
AMRAP
Rest 3 minutes, repeat this circuit 1 more time.
SHOULDER Specialization
1a. Standing Lateral Raises
12 reps
1b. Cable Upright Row
12 reps
2a. Bent-Over Lateral Raises
12 reps
2b. Seated Face Pulls
12 reps
Rest 90 minutes, repeat 3 time.
ABS Specialization
a. V-ups
15 reps
b. Push Throughs
15 reps
c. Crunch Push Over Knees
15 reps
d. Crunches
15 reps
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7
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 6 – UPPER BODY SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3
ABS Specialization
e. Cross Crunch
15 reps
f. Bicycle Crunches
20 reps
g. Straight Leg Reach
15 reps
Rest 2 minutes, repeat 2 more time.
SET 4
SET 5
SET 4
SET 5
DAY 7 - REST
Exercise
Barbell Incline Press
Seated Cable Rowing
DAY 8 – POWER BUILDING
Underhand Pull-Ups
Dumbbell Overhead Press
Seated Barbell Curl (circuit a, b)
Tricep Cable Pushdown (circuit a, b)
PARAMETERS
6 sets of 3 reps
3 sets of 6 reps
SET 1
SET 2
SET 3
30-60 sec. rest interval
(add weight or modify)
3 sets of 6 reps
30-60 sec. rest interval
(add weight or modify)
3 sets of 6 reps
30-60 sec. rest interval
3 sets of 8 reps
circuit a,b
3 sets of 8 reps
circuit a,b
Renegade Rows (each arm)
3 sets of 6 reps
HYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20
b. 100 yard sprint - Repeat 8 times.
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
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PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 9 – POWER BUILDING
Exercise
Barbell Front Squats
Stiff Leg Deadlifts
Dumbbell Step Ups (each leg)
Plate Crunches
PARAMETERS
6 sets of 3 reps
6 sets of 3 reps
3 sets of 8 reps
2 sets of 10 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Knees to Bows
30-60 sec.
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
DAY 10 - REST
DAY 11 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2
a. Barbell Clean & Press
10 reps
b. Chin Ups or Jumping Chins
10 reps
c. Reverse Cable Chops
10 reps
d. 100 yard sprint or
1 reps
30 sec Treadmill sprint
Rest 2 minutes after the sprint, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
SET 3
DAY 12 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2
a. Single Arm Cable Pulls
8 reps
b. Box Jumps
1 min.
c. Medicine Ball Russian Twists
1 min.
d. Mountain Climbers
1 min.
Rest 2 minutes, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
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SET 3
SET 4
SET 5
SET 4
SET 5
9
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 13 – UPPER BODY SPECIALIZATION
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
CHEST Specialization
a. Incline Dumbbell Press 60 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
b. Incline Dumbbell Press 50 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
c. Incline Dumbbell Press 40 degree
6 - 8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
Rest 3 minutes, repeat this circuit 3 times.
ARM Specialization
a. Standing Reverse Grip
5 - 7 reps
EZ Bar Curls
b. Seated Dumbbell Hammer Curls
10 - 12 reps
c. Preacher Bench Curls (AMRAP)
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
a. Lying Barbell Extensions (skull
6 - 8 reps
crushers) to forehead (use same
weight a,b,c)
b. Lying Barbell Extensions (skull
6 - 8 reps
crushers) to chin
c. Close Grip Bench Press
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
BACK Specialization
a. Wide Grip Chin Ups
AMRAP
note: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may
also modify these chin ups by using a band or getting assistance from a partner)
b. Medium Grip Chin Ups
AMRAP
c. narrow Grip Chin Ups
AMRAP
Rest 3 minutes, repeat this circuit 1 more time.
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10
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 13 – UPPER BODY SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3
SHOULDER Specialization
1a. Standing Lateral Raises
12 reps
1b. Cable Upright Row
12 reps
2a. Bent-Over Lateral Raises
12 reps
2b. Seated Neck Pulls
12 reps
Rest 90 minutes, repeat 3 time.
ABS Specialization
a. V-ups
15 reps
b. Push Throughs
15 reps
c. Crunch Push Over Knees
15 reps
d. Crunches
15 reps
e. Cross Crunch
15 reps
f. Bicycle Crunches
20 reps
g. Straight Leg Reach
15 reps
Rest 2 minutes, repeat 2 more time.
SET 4
SET 5
SET 4
SET 5
DAY 14 - REST
Exercise
Barbell Incline Press
One Arm Dumbbell Rows
DAY 15 – POWER BUILDING
3-way Chin Ups
(wide, narrow, palms up)
Arnold Press
PARAMETERS
5, 3, 3, 2, 1
3 sets of 6 reps
SET 1
SET 2
SET 3
30-60 sec. rest interval
3 sets of 6 reps
30-60 sec. rest interval
(add weight or modify)
4 sets of 6 reps
30-60 sec. rest interval
Standing Hammer Curls (circuit a, b) 2 sets of 10 reps
circuit a,b
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11
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 15 – POWER BUILDING (cont.)
Exercise
Overhead Tricep Press (circuit a, b)
PARAMETERS
2 sets of 25 reps
SET 1
SET 2
SET 3
SET 4
SET 5
circuit a,b
Plank Holds
60-90 sec.
HYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20
b. 100 yard sprint - Repeat 8 times.
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up.
DAY 16 – POWER BUILDING
Exercise
Barbell Front Squats
Stiff Leg Deadlifts
Dumbbell Step Ups (each leg)
PARAMETERS
5, 3, 3, 2, 1
3 sets of 3 reps
3 sets of 4 reps
SET 1
SET 2
SET 3
SET 4
SET 5
30-60 sec. rest interval
Band Crunches
3 sets of 15 reps
Medicine Ball Russian Twists
2 sets of 10 reps
30-60 sec. rest interval
(10 each way)
HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.
30 seconds sprint: 30 seconds walk 10 sets
NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm
up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity
(weight used) for these muscle building exercises.
DAY 17 - REST
DAY 18 – POWER BUILDING
Exercise
a. Single Arm Dumbbell
Clean & Press
b. Chin Ups or Jumping Chins
c. Low Cable Rope Pulls
WWW.LEANHYBRIDMUSCLE.COM
PARAMETERS
8 reps
SET 1
SET 2
SET 3
SET 4
SET 5
15 reps
10 reps
12
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 18 – POWER BUILDING
Exercise
PARAMETERS
SET 1 SET 2
d. 100 yard sprint or
1 reps
30 sec Treadmill sprint
Rest 2 minutes after the sprint, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
SET 3
DAY 19 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2
a. Single Arm Cable Push (each side)
8 reps
b. Split Jumps
60 sec.
c. Jumping Burpees
60 sec.
d. Barbell or Medicine Ball
60 sec.
Russian Twists
Rest 2 minutes, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.
SET 3
SET 4
SET 5
SET 4
SET 5
SET 4
SET 5
DAY 20 – MUSCLE SPECIALIZATION
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3
Chest Specialization
a. Incline Dumbbell Press 60 degree
8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
b. Incline Dumbbell Press 50 degree
8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
c. Incline Dumbbell Press 40 degree
8 reps
(302 tempo) while resting, lower
the bench 5-10 degrees
Rest 3 minutes, repeat this circuit 3 times.
Arm Specialization
a. Standing Reverse Grip
7 reps
EZ bar Curls
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13
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 20 – MUSCLE SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
b. Seated Dumbbell Hammer Curls
12 reps
c. Preacher Bench Curls (AMRAP)
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
a. Lying Barbell Extensions (skull
8 reps
crushers) to forehead (use same
weight a,b,c)
b. Lying Barbell Extensions
AMRAP
(skull crushers) to Chin
c. Close grip bench press
AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
BACK Specialization
a. Wide Grip Chin Ups
AMRAP
note: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may
also modify these chin ups by using a band or getting assistance from a partner)
b. Medium Grip Chin Ups
AMRAP
c. Narrow Grip Chin Ups
AMRAP
Rest 3 minutes, repeat this circuit 1 more time.
SHOULDER Specialization
1a. Standing Lateral Raises
12 reps
1b. Cable Upright Row
12 reps
2a. Bent-Over Lateral Raises
12 reps
2b. Seated Face Pulls
12 reps
Rest 90 minutes, repeat 3 time.
ABS Specialization
a. V-ups
15 reps
b. Push Throughs
15 reps
c. Crunch Push Over Knees
15 reps
d. Crunches
15 reps
e. Cross Crunch
15 reps
WWW.LEANHYBRIDMUSCLE.COM
14
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 20 – MUSCLE SPECIALIZATION (cont.)
Choose one workout to build up lagging body part
Exercise
PARAMETERS
SET 1 SET 2 SET 3
f. Bicycle Crunches
20 reps
g. Straight Leg Reach
15 reps
Rest 2 minutes, repeat 2 more time.
SET 4
SET 5
DAY 21 - REST
DAY 22 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
DAY 23 - REST
DAY 24 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
DAY 25 - REST
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15
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 26 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
DAY 27 & 28 - REST
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16
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 1 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Bench Press
5 sets of 4
Incline Dumbbell Press
5 sets of 4
Pull-Ups (palms facing forward)
5 sets of 4
One Arm Dumbbell Rows
5 sets of 4
Jack Knives
3 sets of 15
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 2 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Standing Barbell Press
5 sets of 4
Standing Barbell Curls
5 sets of 4
Close Grip Bench Press
5 sets of 4
Dead Lifts (moderate weight)
5 sets of 4
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 3 - REST
DAY 4 – Muscle Density Training
Exercise
Weighted Dips
Incline Bench Press
Pull Ups (palms facing you)
Seated Cable Rows
Jack Knives
WWW.LEANHYBRIDMUSCLE.COM
PARAMETERS
5 sets of 4
5 sets of 4
5 sets of 4
5 sets of 4
3 sets of 15
SET 1
SET 2
SET 3
SET 4
SET 5
17
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 4 – Muscle Density Training (cont.)
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 5 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Seated Dumbbell Press
5 sets of 4
Alternating Dumbbell Curls
5 sets of 4
Lying Barbell Extensions (skull
5 sets of 4
crushers)
Front Squats (moderate weight)
5 sets of 4
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 6 – HIIT – SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a) 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b) Fast Pace walk or slow Jog, for 25 minutes
c) 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d) Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
DAY 7 - REST
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18
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 8 – Muscle Density Training (cont.)
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Bench Press
6 sets of 3
Incline Dumbbell Press
6 sets of 3
Pull-ups (palms facing forward)
6 sets of 3
One Arm Dumbbell rows
6 sets of 3
Jack Knives
3 sets of 15
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 9 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Standing Barbell Press
6 sets of 3
Standing Barbell Curls
6 sets of 3
Close Grip Bench Press
6 sets of 3
Dead Lifts (moderate weight)
6 sets of 3
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 10 - REST
DAY 11 – Muscle Density Training
Exercise
Weighted Dips
Incline Bench Press
Pull Ups
Seated Cable Rows
WWW.LEANHYBRIDMUSCLE.COM
PARAMETERS
6 sets of 3
6 sets of 3
6 sets of 3
6 sets of 3
SET 1
SET 2
SET 3
SET 4
SET 5
19
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 11 – Muscle Density Training (cont.)
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Jack Knives
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 12 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Standing Barbell Press
6 sets of 3
Standing Barbell Curls
6 sets of 3
Close Grip Bench Press
6 sets of 3
Dead Lifts (moderate weight)
6 sets of 3
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 13 – HIIT – SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a) 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b) Fast Pace walk or slow Jog, for 25 minutes
c) 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d) Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
SET 4
SET 5
DAY 14 - REST
DAY 15 – Muscle Density Training
Exercise
Bench Press
Incline Dumbbell Press
Pull-Ups (palms facing forward)
WWW.LEANHYBRIDMUSCLE.COM
PARAMETERS
5, 3, 3, 2
5, 3, 3, 2
5, 3, 3, 2
SET 1
SET 2
SET 3
20
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 15 – Muscle Density Training (cont.)
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
One Arm Dumbbell Rows
5, 3, 3, 2
Jack Knives
3 sets of 15
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 16 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Standing Barbell Press
5, 3, 3, 2
Standing Barbell Curls
5, 3, 3, 2
Close Grip Bench Press
5, 3, 3, 2
Dead Lifts (moderate weight)
5, 3, 3, 2
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 17 - REST
DAY 18 – Muscle Density Training
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Weighted Dips
5, 3, 3, 2
Incline Bench Press
5, 3, 3, 2
Pull Ups
5, 3, 3, 2
Seated Cable Rows
5, 3, 3, 2
Jack Knives
3 sets of 15
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
WWW.LEANHYBRIDMUSCLE.COM
21
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 19 – HYBRID TRAINING CIRCUITS
Exercise
PARAMETERS
SET 1 SET 2 SET 3 SET 4 SET 5
Standing Barbell Press
5, 3, 3, 2
Standing Barbell Curls
5, 3, 3, 2
Close Grip Bench Press
5, 3, 3, 2
Dead Lifts (moderate weight)
5, 3, 3, 2
Plate Crunches
3 sets of 8-10
HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds
walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutes
NOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!
DAY 20 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a) 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b) Fast Pace walk or slow Jog, for 25 minutes
c) 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d) Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
SET 4
SET 5
DAY 21 - REST
DAY 22 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
WWW.LEANHYBRIDMUSCLE.COM
SET 3
22
PHASE TWO
LEAN HYBRID MUSCLE RELOADED
DAY 23 - REST
DAY 24 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
SET 3
SET 4
SET 5
SET 4
SET 5
DAY 25 - REST
DAY 26 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise
PARAMETERS
SET 1 SET 2
a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
b. Fast Pace walk or slow Jog, for 25 minutes
c. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutes
d. Cool Down Walk, 5 minutes
SET 3
DAY 27 & 28 - REST
WWW.LEANHYBRIDMUSCLE.COM
23