Lean Hybrid Muscle Training Program Phase One

Monday Rest
Tuesday Hybrid Training Circuits
a. Barbell Thrusters

4 sets of 10 reps

b. Chin Ups or Jumping Chins

4 sets of 10 reps

c. Kettle Bell or Dumbbell Swings

4 sets of 20 reps

d. 100 yard sprint or 30 sec. Treadmill sprint 4 sets of 1 reps

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.
Wednesday Hybrid Training Circuits
a. Barbell Sumo Uprights

4 sets of 60 seconds

b. High Knee Jumps

4 sets of 60 seconds

c. Burpees

4 sets of 60 seconds

d. Medicine Ball Russian Twists

4 sets of 60 seconds
Rest 2 minutes, repeat this circuit 3-4 times.
HYBRID Fat Loss Finisher: Fast walk or slow jog for 20-30 minutes.
Thursday Upper Body Specialization (optional)
Chest Specialization
a. Incline Dumbbell Press 60 degree
6 sets of 8 reps (2 sets per circuit)
(302 tempo)while resting, lower the bench 510 degrees
b. Incline Dumbbell Press 50 degree
6 sets of 8 reps (2 sets per circuit)
(302 tempo)while resting, lower the bench 510 degrees
c. Incline Dumbbell Press 40 degree
6 sets of 8 reps (2 sets per circuit)
(302 tempo)while resting, lower the bench 510 degrees
Rest 3 minutes, repeat this circuit 3 times.

Lean Hybrid Muscle Training Program Phase One

Arm Specialization

a. Standing Reverse Grip

EZ Bar Curls

5 sets of 7 reps

b. Seated Dumbbell Hammer Curls

10 sets of 12 reps

c. Preacher Bench Curls

AMRAP
Rest 2 minutes, repeat this circuit 1 more time.
a. Lying Barbell Extensions
6 sets of 8 reps
(skull crushers) to forehead (use same
weight a,b,c)
b. Laying Barbell Extensions (skull crusher)
to chin

6 sets of 8 reps

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 10x10 chin up negatives
(you may also modify these chin ups by using a band getting assistance from a partner)
b. Medium Grip Chin Ups
AMRAP
c. Close Grip Chin Ups
AMRAP
Rest 3 minutes, repeat this circuit 1 more time.
Shoulder Specialization
1a. Standing Lateral Raises

3 sets of 12 reps

1b. Cable Upright Row

3 sets of 12 reps

2a. Bent-Over Lateral Raises

3 sets of 12 reps

2b. Seated Neck Pulls

Rest 90 seconds, repeat 3 times.

3 sets of 12 reps

Lean Hybrid Muscle Training Program Phase One

ABS Specialization
a. V-ups

2 sets of 15 reps

b. Push Troughs

2 sets of 15 reps

c. Crunch Push Over Knees

2 sets of 15 reps

d. Crunches

2 sets of 15 reps

e. Cross Crunch

2 sets of 15 reps

f. Bicycle Crunches

2 sets of 15 reps

g. Straight Leg Reach

Rest 2 minutes, repeat 2 more times.

2 sets of 15 reps

Friday Rest
Saturday Power Building
Barbell Incline Press

5 sets of 5 reps

Bend Over Rowing

3 sets of 8 reps

Underhand Pull-Ups

3 sets of 8 reps

30-60 sec. rest interval

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

each arm

circuit a, b

b. Tricep Cable Pushdown

3 sets of 6 reps
circuit a, b
circuit a, b
HYBRID Fat Loss Finisher: Treadmill or Outside sprint interval.
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 you warm up. Keep your rest intervals fairly short for the remaining exercises
as creating fatigue is more important than intensity (weight used) for these muscle building
exercises.

Lean Hybrid Muscle Training Program Phase One

Sunday Power Building
Barbell Front Squat

5 sets of 5 reps

Stiff Leg Deadlifts

5 sets of 5 reps

Dumbbell Step Ups (each leg)

3 sets of 6 reps
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 interval.
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 you warm up. Keep your rest intervals fairly short for the remaining exercises
as creating fatigue is more important than intensity (weight used) for these muscle building
exercises.
Repeat Routine.