These 7 days training programs can be followed by a maintenance cycle for most of the year. It is designed to fit in with your life without overtraining and extensive time commitment. Also, because of its 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).

1. PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY ONE – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell incline press 5 sets of 5 reps
Bend over rowing 3 sets of 8 reps
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
each arm
a. Standing barbell curl - circuit a, b 2 sets of 10 reps
circuit a,b
b. Tricep cable pushdown - circuit a, b 3 sets of 6 reps
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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell front squats 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 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.
WWW.LEANHYBRIDMUSCLE.COM
ELLIOTT HULSE, CSCS

2. 2
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.
CHECK HERE : The 5 Best Barbell Exercises For Mass, Strength,
And Power (And the benefits)

3. 3
WWW.LEANHYBRIDMUSCLE.COM
LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
DAY 1
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Clean & Press 3 sets of 3 reps
Standing Military Press 3 sets of 8-12 reps
Chin Ups or Jumping Chins 3 sets of 8-12 reps
(add weight or modify)
Dumbbell Overhead Press 3 sets of 8 reps
30-60 sec. rest interval
Barbell Front Squats 3 sets of 10-12 reps
Stiff Legged Dead Lifts 2 sets of 8-12 reps
Renegade rows (each arm) 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
CHECK HERE : A WAY TO LOSS YOUR STUBBORN
BELY FAT IN 2022

4. 4
WWW.LEANHYBRIDMUSCLE.COM
LEAN HYBRID MUSCLE RELOADED
MAINTENANCE
DAY 5
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
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
CHECK HERE: The 5 Best Barbell Exercises For Mass, Strength,
And Power (And the benefits)

5. 5
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 1 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Incline Press 5 sets of 5 reps
Bend Over Rowing 3 sets of 8 reps
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
circuit a,b
b. Tricep Cable Pushdown - circuit a, b 3 sets of 6 reps
circuit a,b
Renegade Rows (each arm) 3 sets of 10 reps
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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Front Squats 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 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.

6. 6
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 3 - REST
DAY 4 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
30 sec Treadmill sprint
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.
DAY 5 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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.
DAY 6 – 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
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
b. Incline Dumbbell Press 50 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
c. Incline Dumbbell Press 40 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
Rest 3 minutes, repeat this circuit 3 times.

7. 7
WWW.LEANHYBRIDMUSCLE.COM
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
EZ bar curls
5 - 7 reps
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
(skull crushers) to forehead (use
same weight a,b,c)
6 - 8 reps
b. Laying Barbell Extensions
(skull crushers) to chin
6 - 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 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

8. 8
WWW.LEANHYBRIDMUSCLE.COM
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
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.
DAY 7 - REST
DAY 8 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Incline Press 6 sets of 3 reps
Seated Cable Rowing 3 sets of 6 reps
30-60 sec. rest interval
(add weight or modify)
Underhand Pull-Ups 3 sets of 6 reps
30-60 sec. rest interval
(add weight or modify)
Dumbbell Overhead Press 3 sets of 6 reps
30-60 sec. rest interval
Seated Barbell Curl (circuit a, b) 3 sets of 8 reps
circuit a,b
Tricep Cable Pushdown (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.
CHECK HERE : A WAY TO LOSS YOUR STUBBORN
BELLY FAT IN 2022

9. 9
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 9 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Front Squats 6 sets of 3 reps
Stiff Leg Deadlifts 6 sets of 3 reps
Dumbbell Step Ups (each leg) 3 sets of 8 reps
Plate Crunches 2 sets of 10 reps
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 SET 3 SET 4 SET 5
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
30 sec Treadmill sprint
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.
DAY 12 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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.

10. 10
WWW.LEANHYBRIDMUSCLE.COM
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
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
b. Incline Dumbbell Press 50 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
c. Incline Dumbbell Press 40 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
6 - 8 reps
Rest 3 minutes, repeat this circuit 3 times.
ARM Specialization
a. Standing Reverse Grip
EZ Bar Curls
5 - 7 reps
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
crushers) to forehead (use same
weight a,b,c)
6 - 8 reps
b. Lying Barbell Extensions (skull
crushers) to chin
6 - 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 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.

11. 11
WWW.LEANHYBRIDMUSCLE.COM
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 SET 4 SET 5
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.
DAY 14 - REST
DAY 15 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Incline Press 5, 3, 3, 2, 1
One Arm Dumbbell Rows 3 sets of 6 reps
30-60 sec. rest interval
3-way Chin Ups
(wide, narrow, palms up)
3 sets of 6 reps
30-60 sec. rest interval
(add weight or modify)
Arnold Press 4 sets of 6 reps
30-60 sec. rest interval
Standing Hammer Curls (circuit a, b) 2 sets of 10 reps
circuit a,b

12. 12
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 15 – POWER BUILDING (cont.)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Overhead Tricep Press (circuit a, b) 2 sets of 25 reps
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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Barbell Front Squats 5, 3, 3, 2, 1
Stiff Leg Deadlifts 3 sets of 3 reps
Dumbbell Step Ups (each leg) 3 sets of 4 reps
30-60 sec. rest interval
Band Crunches 3 sets of 15 reps
30-60 sec. rest interval
Medicine Ball Russian Twists 2 sets of 10 reps
(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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
a. Single Arm Dumbbell
Clean & Press
8 reps
b. Chin Ups or Jumping Chins 15 reps
c. Low Cable Rope Pulls 10 reps

13. 13
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 18 – POWER BUILDING
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
d. 100 yard sprint or
30 sec Treadmill sprint
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.
DAY 19 – HYBRID TRAINING CIRCUITS
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
a. Single Arm Cable Push (each side) 8 reps
b. Split Jumps 60 sec.
c. Jumping Burpees 60 sec.
d. Barbell or 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.
DAY 20 – MUSCLE 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
(302 tempo) while resting, lower
the bench 5-10 degrees
8 reps
b. Incline Dumbbell Press 50 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
8 reps
c. Incline Dumbbell Press 40 degree
(302 tempo) while resting, lower
the bench 5-10 degrees
8 reps
Rest 3 minutes, repeat this circuit 3 times.
Arm Specialization
a. Standing Reverse Grip
EZ bar Curls
7 reps

14. 14
WWW.LEANHYBRIDMUSCLE.COM
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
crushers) to forehead (use same
weight a,b,c)
8 reps
b. Lying Barbell Extensions
(skull crushers) to Chin
AMRAP
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

15. 15
WWW.LEANHYBRIDMUSCLE.COM
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
f. Bicycle Crunches 20 reps
g. Straight Leg Reach 15 reps
Rest 2 minutes, repeat 2 more time.
DAY 21 - REST
DAY 22 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
DAY 23 - REST
DAY 24 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
DAY 25 - REST
CHECK HERE :The 5 Best Barbell Exercises For Mass,
Strength, And Power (And the benefits)

16. 16
WWW.LEANHYBRIDMUSCLE.COM
PHASE ONE
LEAN HYBRID MUSCLE RELOADED
DAY 26 – SPRINT CYCLES (on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
DAY 27 & 28 - REST
CHECK HERE: The 5 Best Barbell Exercises For Mass,
Strength, And Power (And the benefits)
CHECK HERE: A WAY TO LOSS YOUR STUBBORN
BELLY FAT IN 2022

17. 17
WWW.LEANHYBRIDMUSCLE.COM
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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Weighted Dips 5 sets of 4
Incline Bench Press 5 sets of 4
Pull Ups (palms facing you) 5 sets of 4
Seated Cable Rows 5 sets of 4
Jack Knives 3 sets of 15

18. 18
WWW.LEANHYBRIDMUSCLE.COM
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
crushers)
5 sets of 4
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 SET 3 SET 4 SET 5
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
DAY 7 - REST

19. 19
WWW.LEANHYBRIDMUSCLE.COM
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 PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Weighted Dips 6 sets of 3
Incline Bench Press 6 sets of 3
Pull Ups 6 sets of 3
Seated Cable Rows 6 sets of 3

20. 20
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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 SET 3 SET 4 SET 5
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
DAY 14 - REST
DAY 15 – Muscle Density Training
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
Bench Press 5, 3, 3, 2
Incline Dumbbell Press 5, 3, 3, 2
Pull-Ups (palms facing forward) 5, 3, 3, 2

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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!

22. 22
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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 SET 3 SET 4 SET 5
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
DAY 21 - REST
DAY 22 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
CHECK HERE: The 5 Best Barbell Exercises For Mass,
Strength, And Power (And the benefits)

23. 23
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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 SET 3 SET 4 SET 5
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
DAY 25 - REST
DAY 26 – PSYCHOTIC SPRINT CYCLES
(on a treadmill or outdoors)
Exercise PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5
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
DAY 27 & 28 - REST
CHECK HERE : A WAY TO LOSE YOUR STUBBORN
BELLY FAT In 2022