GET STRONGER,

PACK ON MUSCLE,
REACH YOUR
PHYSIQUE GOALS,
AND ACHIEVE
PEAK PERFORMANCE.
 IMAGINE HOW MUCH STRONGER YOU WILL BE WORKING WITH
A WORLD RECORD HOLDER, AN OLYMPIAN,
& A TEAM OF WORLD CLASS COACHES...

GET FULL ACCESS TO ALL HYBRID TRAINING PROGRAMS

WHEN YOU JOIN TEAM HYBRID.

Thanks for downloading! We’ve pulled together this document to help you get
more familiar with TEAM HYBRID Training. Scroll to the bottom to find your
free sample training weeks from 3 key Hybrid Training Programs.

Joining TEAM HYBRID means you will be training with some of the strongest
people on the planet. You will get access to our elite coaching staff and
inspiring athletes around the world.

All HYBRID Training programs use proven training principles to drive results.
Tools like exercise selection, reps, intensity, volume, rest, frequency, and
progressive overload enable you to achieve real results. Our coaches design
each program with your progress in mind. Your program will guide you through
each workout, including prescribed reps and sets, exercise demonstrations,
and execution notes from the coach. If you have questions, your coaches are in
the private members-only Facebook group to help.

2 HYBRID Training Overview

 How It Works:

1 Join The Team:

For less than $1/day you get access to ALL HYBRID
Training Programs plus the Hybrid Forum and members-only
private Facebook group.

2 Start Your Program:

Login, view your workouts, and get training! Your training is on a
weekly release schedule. However, you can complete workouts at
your own pace. You advance through your program when you
click "complete workout" and move on to the next day. A new
week of programming will be released to you once you complete
your week. Each workout provides exercise demonstrations and
training tips from your coach.

3 Get Results:
Follow HYBRID’s proven programs to get the strength and
physique results you’ve dreamed of. Get support from elite
coaches and athletes in the private group. Post questions. Share
videos with the words "FORM CHECK" in the caption and
receive technical analysis of your lifts and suggestions on how to
improve. Get motivation from TEAM HYBRID athletes and
coaches every single day.

3 HYBRID Training Overview

FIND THE
STRENGTH
PROGRAM
FOR YOUR
GOALS...
 If getting STRONG, moving well, and rocking a physique that shows your
dedication is your goal, we have a training program for you!

Train HYBRID: Combine weightlifting, powerlifting and bodybuilding elements

all into one thoughtful program to build superhuman strength and a superhero
physique. Check out HYBRID Performance, HYBRID Lite, or HYBRID At Home.

Get Stronger: Check out Intro to HYBRID Powerlifting, HYBRID Powerlifting,

Push Only, or Deadlift Protocol designed by Coach Alex Uslar.

Get Lean: Combine any HYBRID Training Program with HYBRIDNutrition

Coaching.

Look Good & Feel Good: Check out HYBRID Build, our twist on a classic
bodybuilding program giving you way more than a "bro" split but still all the
muscle-building, fat-shredding pumps you desire.

Sports Specific: Improve your snatch and clean and jerk with weightlifting
Coach 3X Olympian Fernando Reiss. Or checkout HYBRID WOD for intelligent-
ly designed metcons and functional hypertrophy training from elite level
Games Athletes.

To help you choose the right program, we have provided a description of each
HYBRID Training Program and highlighted program goals, experience level,
and training time commitment.

If you would prefer someone to help you select the perfect program, you can
always ask in the Facebook group.

5 HYBRID Training Overview

 HYBRID TRAINING PROGRAMS:
When you join TEAM HYBRID you get access to ALL Training Programs.
That's right, ALL Training Programs!

HYBRID POWERLIFTING
This is THE program to build crazy strength.
For those who want to Squat, Bench Press and Deadlift with focused accessory
work to build muscle.
Related programs in the HYBRID Powerlifting family: Push Only, Deadlift
Protocol, Squat Protocol, Push/Pull, Intro to Powerlifting (for beginners).

Program Goal: Get Stronger

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

HYBRID AT HOME
Access to limited equipment but still want incredible results?
HYBRID At Home is designed for you to do in the comfort of your living room.
The only equipment required is DBs and your BODY! These workouts include
strength work and a circuit, followed by accessories. Limited on time? Well, the
total workout time is less than an hour!

Program Goal: Train HYBRID

Experience Level: Beginner to Advanced
Training Time: 30-60 min.

6 HYBRID Training Overview

 HYBRID PERFORMANCE
The program that embodies the spirit of HYBRID.
Combine weightlifting, powerlifting and bodybuilding elements all into one
thoughtful program. If you want a little bit of everything without compromise,
this program is for you.
Other Programs in the Hybrid Performance Family: HYBRID Lite.

Program Goal: Train HYBRID

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

HYBRID BUILD
HYBRID’s twist on a classic bodybuilding program.
If you want to put on muscle and shred fat, whether you want to step on stage
or just prepare for beach season, start pumping iron Arnold style with this one.

Program Goal: Train HYBRID

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

7 HYBRID Training Overview

 HYBRID WEIGHTLIFTING 2.0
Want to lift like an olympian? HYBRID Weightlifting 2.0 focuses on the
competition lifts, snatch and clean and jerk, along with developing the strength
it takes to set personal records on the platform.
This program is designed for weekend warriors and elite competitors alike.
Try it out if you’re even a little interested in the weightlifting life.
The weightlifting bug bites hard.

Program Goal: Sport Specific

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

Hybrid WOD/Hybrid 101

Hybrid WOD is for those who want to take their fitness to the next level. It
combines all of the HYBRID strength principles with the brutal conditioning
that forges fitness champions.
This program is designed for people who compete in the sport of fitness. If you
don't want to compete, Hybrid 101 is a general fitness program more
appropriate for people just looking for a great balanced strength and
conditioning program.

Program Goal: Sport Specific

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

8 HYBRID Training Overview

 HYBRID STRONGMAN 2.0
To venture into the wonderful world of Strongman, look no further than
HYBRID Strongman 2.0. Prep for your next contest by training specifically for
your sport. Pickup stones, carry yokes, and deadlift heavy.
If you are new to Strongman, try the Intro to Strongman before jumping in the
deep end with 2.0.

Program Goal: Get Stronger

Experience Level: Beginner to Advanced
Training Time: 60-90 min.

HYBRID GYMNASTICS
HYBRID Gymnastics is an add-on for those who want extra work to improve
their bodyweight strength.
The general gymnastics program has tons of drills and progressions to turn you
into a bodyweight ninja.
The HYBRID Pull-up and Handstand add-on has focused drills to level up
anyone's abilities with those movements, beginners and gymnastics veterans
alike.

Program Goal: Sport Specific

Experience Level: Beginner to Advanced
Training Time: 30-60 min.

9 HYBRID Training Overview

 Want even more details on our Training Programs?
Use this chart to find the right program for your goal, experience,
and training commitment.

TRAINING EXPERIENCE TRAINING

PROGRAM GOAL
LEVEL TIME SQUAT BENCH DEADLIFT SNATCH CLEAN & BODYBUILDING CONDITIONING GYMNASTICS STRONGMAN
SKILL WORK
JERK & ACCESSORY

HYBRID
PERFORMANCE TRAIN HYBRID
INTERMEDIATE
TO ADVANCED 60-90 MINS
x x x x x x
HYBRID
AT HOME
TRAIN HYBRID
BEGINNER
TO ADVANCED 30-60 MINS x x x x
HYBRID
POWERLIFTING GET STRONGER
INTERMEDIATE
TO ADVANCED 60-90 MINS x x x x
x x x x
INTRO TO
HYBRID GET STRONGER BEGINNER 60-90 MINS
POWERLIFTING

HYBRID
WEIGHTLIFTING
2.0
SPORTS
SPECIFIC
BEGINNER
TO ADVANCED 60-90 MINS
x x x x x x
HYBRID
WOD
SPORTS
SPECIFIC
BEGINNER
TO ADVANCED 60-90 MINS x x x x x x x x
HYBRID
101 TRAIN HYBRID BEGINNER 60-90 MINS x x x x x
HYBRID
LITE
TRAIN HYBRID
BEGINNER
TO ADVANCED 30-60 MINS
x x x x x x
HYBRID
GYMNASTICS
SPORTS
SPECIFIC
INTERMEDIATE
TO ADVANCED 30-60 MINS x x
x x
HYBRID
PULL-UP TO BEGINNER 30-60 MINS
GET STRONGER
HANDSTAND

x x
HYBRID INTERMEDIATE
DEADLIFT GET STRONGER TO ADVANCED 30-60 MINS
PROTOCOL

x x x
HYBRID INTERMEDIATE
GET STRONGER TO ADVANCED 30-60 MINS
PUSH ONLY

HYBRID BUILD TRAIN HYBRID

BEGINNER TO
ADVANCED 60-90 MINS
x x x x
x x x x x
HYBRID INTRO
TO GET STRONGER BEGINNER 60-90 MINS
STRONGMAN

x x x x x
HYBRID
INTERMEDIATE
STRONGMAN GET STRONGER 60-90 MINS
TO ADVANCED
2.0
GET STRONGER,
PACK ON MUSCLE,
REACH YOUR
PHYSIQUE GOALS,
AND ACHIEVE
PEAK PERFORMANCE.
 Get Full Access To All Hybrid Training Programs
When You Join TEAM HYBRID.

This Is Your Opportunity To Get Coached

By The Greatest Minds In Strength.

Here Are Your Free HYBRID Training Samples

Test drive workouts from 3 key HYBRID Training Programs:
HYBRID At Home, HYBRID Performance,
and HYBRID Powerlifting.

JOIN TEAM HYBRID TRAINING

12 HYBRID Training Overview

 HYBRID AT HOME

MONDAY TUESDAY WEDNESDAY THURSDAY

STRENGTH: STRENGTH: STRENGTH: CIRCUIT:

KB OR DB DEADLIFTS DB STRICT PRESS 4 EMOM 10 10 DB SNATCHES (EA)
3 SETS X15 REPS SETS X 10 REPS DB ODD: 10 GOBLET 20 BURPEES
ROW 3 SETS X 12EA SQUATS 30 TUCK CRUNCHES
CIRCUIT: EVEN: 16 DB LUNGES 40 AIR SQUATS
4 ROUNDS CIRCUIT: 20-15-10-5 50 JUMPING JACKS
25 JUMP SQUATS PUSHUPS CIRCUIT: AS MANY 40 AIR SQUATS
20 V-UPS RENEGADE ROW ROUNDS IN 15 MIN. 30 TUCK CRUNCHES
15 DB POWER 2 MINUTE JOG IN 10 BOX JUMPS 20 BURPEES
CLEANS 10 BURPEES BETWEEN 20 DB SNATCHES 10 DB SNATCHES (EA)
500M ROW(OR RUN)
ACCESSORY: ACCESSORY: ACCESSORY:
STAR SIDE PLANK DB TRICEP EXT 3 ACCESSORY: KB FRONT RACK
3 SETS X :20 EA SETS X 12 REPS SINGLE LEG DB RDL 3 MARCH 3 SETS X :60
SINGLE LEG GLUTE DB CURLS3 SETS X SETS X 10EA DB SIDE RAISES 3
BRIDGE 3 SETS X 10EA SETS X 20 REPS
10EA

TRAINING SAMPLE NOTES:

PLEASE KEEP IN MIND THAT (1) ANY OMITTED DAYS ARE REST DAYS, (2) WE OFFER SUBSTITUTIONS UPON REQUEST FOR ANY EXERCISE
REQUIRING EQUIPMENT THAT YOU DON'T HAVE ACCESS TO (VIA OUR MEMBERS-ONLY FACEBOOK GROUP). (3) WE HAVE SUGGESTED REST
DAYS, AS YOU CAN SEE, BUT THE PROGRAM IS A “MOVE AT YOUR OWN PACE” STYLE, SO IF YOU NEED TO TAKE LONGER TO FINISH A WEEK
OF TRAINING OR IF YOU NEED TO MOVE REST DAYS AROUND, THAT IS TOTALLY FINE. (4) SOME OF OUR PROGRAMS START WITH PEAKING
PHASES. THAT MEANS EVEN IF WEIGHT OR VOLUME SEEMS LOW TO YOU IN THESE SAMPLES IT WILL NOT STAY THAT WAY FOR LONG! THIS IS
A 365 DAY PER YEAR PROGRAM SO EACH PHASE HAS A PURPOSE AND ALL ARE EQUALLY AS IMPORTANT.
 HYBRID PERFORMANCE

MONDAY TUESDAY WEDNESDAY THURSDAY

A. BENCH PRESS 3 SETS X 3 REPS A. BACK SQUAT 3 SETS X 5 REPS (@ A. CLEAN AND JERK 1 SETS X (1+1)
A. 1 POWER CLEAN + 5 PUSH (@ 85% OF YOUR ONE REP MAX) 75% OF YOUR ONE REP MAX) X 3 REPS (WORK UP TO DAILY MAX)

PRESS. (UP TO DAILY MAX)

B. FLAT OR INCLINE OR DECLINE B. SUMO DEADLIFTS OR RDLS 2 B. PULL UPS OR RACK CHINS 3 SETS
SETS X 10-15 REPS X 8-12 REPS
BENCH PRESS 1-2 SETS X 6-12 REPS
B. SNATCH PULL 5 SETS X 5
REPS (@ 100-120% 100-120% C. LUNGES 3 SETS X 6-10 REPS C. LAT PULLDOWNS (WIDE GRIP OR
C. INCLINE, FLAT OR DUMBBELL
OF ONE REP MAX) CABLE CROSSOVER OR PEC-DECK EACH LEG NARROW GRIPS) OR SINGLE ARM
CABLE PULLDOWNS 3 SETS X 10-15
FLYES 2 SETS X 10-15 REPS
REPS
D. LEG PRESS OR NARROW STANCE
C. WEIGHTED PULL UP 3
BACK SQUAT 2 SETS X 10-15 REPS
D. WEIGHTED DIPS 2 SETS X 8-12
SETS X 10 REPS (NARROW STANCE BACK SQUATS D. BARBELL ROW, ONE ARM
REPS
WITH PARALLEL FEET AND RAISED DB ROW OR T-BAR ROWS 2 SETS X
HEELS) 10-15 REPS
D. BACK SQUAT 3 SETS X 6 E. SKULL CRUSHERS OR CLOSE GRIP
REPS (@ 70% OF YOUR ONE BENCH PRESS 2 SETS X 6-12 REPS (F
6 REPS IS TOO EASY, DO UP TO 12 E. GLUTE-HAM RAISES 2 SETS X E. DUMBBELL SIDE-LATERALS OR
REP MAX BACK SQUAT) 12-15 REPS CABLE LATERAL RAISES 2 SETS X
REPS)
10-15 REPS

F. ROPE TRICEP PUSHDOWNS 2

SETS X 10-15 REPS (IF 10 REPS IS
TOO EASY, DO UP TO 15 REPS)

TRAINING SAMPLE NOTES:

PLEASE KEEP IN MIND THAT (1) ANY OMITTED DAYS ARE REST DAYS, (2) WE OFFER SUBSTITUTIONS UPON REQUEST FOR ANY EXERCISE
REQUIRING EQUIPMENT THAT YOU DON'T HAVE ACCESS TO (VIA OUR MEMBERS-ONLY FACEBOOK GROUP). (3) WE HAVE SUGGESTED REST
DAYS, AS YOU CAN SEE, BUT THE PROGRAM IS A “MOVE AT YOUR OWN PACE” STYLE, SO IF YOU NEED TO TAKE LONGER TO FINISH A WEEK
OF TRAINING OR IF YOU NEED TO MOVE REST DAYS AROUND, THAT IS TOTALLY FINE. (4) SOME OF OUR PROGRAMS START WITH PEAKING
PHASES. THAT MEANS EVEN IF WEIGHT OR VOLUME SEEMS LOW TO YOU IN THESE SAMPLES IT WILL NOT STAY THAT WAY FOR LONG! THIS IS
A 365 DAY PER YEAR PROGRAM SO EACH PHASE HAS A PURPOSE AND ALL ARE EQUALLY AS IMPORTANT.
 HYBRID POWERLIFTING

MONDAY TUESDAY WEDNESDAY THURSDAY

A. BACK SQUAT 3 SETS X 5 REPS (@ A. PULL-UPS 3 SETS X 8-12 REPS A. BACK SQUAT 3 SETS X 4 REPS (@ 80% A. BACK SQUAT 4 SETS X 3 REPS (@ 85%
75% OF YOUR ONE REP MAX)
OF YOUR ONE REP MAX) OF YOUR ONE REP MAX)
B. LAT PULLDOWNS (WIDE GRIP) 3 SETS
B. BENCH PRESS 3 SETS X 2 REPS (@
90% OF YOUR ONE REP MAX) X 10-15 REPS B. STRICT PRESS 3 SETS X 5 REPS B. CONVENTIONAL DEADLIFT 2 SETS X
1 REP (UP TO DAILY MAX FOR TWO
C. BACK SQUAT 2-3 SETS X 10 REPS C. BARBELL ROW 2 SETS X 10-15 REPS C. GLUTE HAM RAISES 2 SETS X 12-15 HEAVY SINGLES)
LIGHTER WORKING SETS
BENT OVER ROW REPS
C. SUMO DEADLIFT 2 SETS X 1 REP (UP
D. SUMO DEADLIFT 2 SETS X 10-15
REPS D. DUMBBELL SIDE-LATERALS 2 SETS X D. GOOD MORNINGS 2 SETS X 10-15 TO DAILY MAX FOR TWO HEAVY
10-15 REPS REPS SINGLES)
E. WEIGHTED LUNGES 3 SETS X 6-10
REPS CAN BE WITH DUMBBELLS,
E. BARBELL CURLS 2 SETS X 6-12 REPS E. GLUTE BRIDGE 2 SETS X 6-10 REPS D. LYING LEG CURLS OR PARTNER
KETTLEBELLS OR A BARBELL ON
YOUR FRONT OR BACK RACK. 6-10 HAMSTRING CURLS 2 SETS X 6-10 REPS
STEPS EACH LEG F. BARBELL SHRUGS 2 SETS X 8-15 REPS F. LEG ADDUCTORS 2 SETS X 10-15
REPS E. BARBELL CURLS 2 SETS X 6-12 REPS
F. LEG PRESS OR NARROW STANCE
BACK SQUAT 2 SETS X 10-15 REPS
NARROW STANCE BACK SQUATS F. DUMBBELL HAMMER CURLS 2 SETS X
WITH PARALLEL FEET AND RAISED 6-12 REPS.
HEELS

TRAINING SAMPLE NOTES:

PLEASE KEEP IN MIND THAT (1) ANY OMITTED DAYS ARE REST DAYS, (2) WE OFFER SUBSTITUTIONS UPON REQUEST FOR ANY EXERCISE
REQUIRING EQUIPMENT THAT YOU DON'T HAVE ACCESS TO (VIA OUR MEMBERS-ONLY FACEBOOK GROUP). (3) WE HAVE SUGGESTED REST
DAYS, AS YOU CAN SEE, BUT THE PROGRAM IS A “MOVE AT YOUR OWN PACE” STYLE, SO IF YOU NEED TO TAKE LONGER TO FINISH A WEEK
OF TRAINING OR IF YOU NEED TO MOVE REST DAYS AROUND, THAT IS TOTALLY FINE. (4) SOME OF OUR PROGRAMS START WITH PEAKING
PHASES. THAT MEANS EVEN IF WEIGHT OR VOLUME SEEMS LOW TO YOU IN THESE SAMPLES IT WILL NOT STAY THAT WAY FOR LONG! THIS IS
A 365 DAY PER YEAR PROGRAM SO EACH PHASE HAS A PURPOSE AND ALL ARE EQUALLY AS IMPORTANT.
GET STRONGER,
PACK ON MUSCLE,
REACH YOUR
PHYSIQUE GOALS,
AND ACHIEVE
PEAK PERFORMANCE.
GET FULL ACCESS TO ALL TRAINING PROGRAMS
WHEN YOU JOIN TEAM HYBRID

JOIN TEAM HYBRID NOW