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Hybrid Powerlifting W.10

This document outlines a 4-day hybrid powerlifting workout plan. Day 1 involves 3 sets of 3 reps at 70% of 1RM for back squats, bench press, and sumo or conventional deadlifts. Day 4 has single reps worked up to opening attempts. Day 6 has 2 sets of 3 reps at 65% for the same lifts. Day 7 finishes with a mock powerlifting meet, working up to 1RM for each lift and adding the totals.

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Javier Estelles Muñoz
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608 views2 pages

Hybrid Powerlifting W.10

This document outlines a 4-day hybrid powerlifting workout plan. Day 1 involves 3 sets of 3 reps at 70% of 1RM for back squats, bench press, and sumo or conventional deadlifts. Day 4 has single reps worked up to opening attempts. Day 6 has 2 sets of 3 reps at 65% for the same lifts. Day 7 finishes with a mock powerlifting meet, working up to 1RM for each lift and adding the totals.

Uploaded by

Javier Estelles Muñoz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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11/26/2018 Hybrid Performance Method

 Print Day (/client/workout-printable/388/day)

Hybrid Powerlifting

Week 10 Zachariah Maurer

Day 1
Sets x Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Back Squat 3 sets x 3 reps 70% of your one rep max back squat.
@ 70%

Bench Press 3 sets x 3 reps 70% of your one rep max bench press.
@ 70%

Sumo or 3 sets x 3 reps 70% of your one rep max deadlift, in the style you choose. Choose the style deadlift
Conventional @ 70% that you will use for the Mock Comp at the end of the week.
Deadlift

Notes

Day 4
Sets x Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Back Squat, Bench Press and 1 set x 1 rep Work up to opening attempts in Back Squat, Bench Press and Deadlift
Deadlift for the Mock Meet.

Notes

Day 6
Sets x Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Back Squat 2 sets x 3 reps @ 65% of your one rep max back squat.
65%

Bench Press 2 sets x 3 reps @ 65% of your one rep max bench press.
65%

Sumo or Conventional 2 sets x 3 reps @ 65% of your one rep max deadlift. Same style you will use for the Mock
Deadlift 65% Comp.

Notes

https://hybridperformancemethod.com/client/workout-printable/388/week 1/2
11/26/2018 Hybrid Performance Method
Day 7
Sets x Reps @ Reps/Weights
Name Percent KG / LB / TIME Assisted Notes

Back Squat 1 set x 1 rep Work up to a 1 rep max.

Bench Press 1 set x 1 rep Work up to a 1 rep max.

Sumo or Conventional Deadlift 1 set x 1 rep Work up to a 1 rep max.

Mock Powerlifting Competition 1 set x 1 rep Add your best Back Squat, Bench Press and Deadlift of the day
- Total together to get your total!

Notes

https://hybridperformancemethod.com/client/workout-printable/388/week 2/2

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