> FOR SERIOUS LIFTERS
Hybrid 5
More than your typical 7-day workout plan, this is an overall training system specifically engineered to build serious strength and muscle. With an emphasis on the fundamental compound lifts (bench, squat, deadlift and overhead press), strength gain is a major focus.
This is NOT a program for your typical weekend warrior!
$39.99
Percentage-Based Programming
The Target User
Some Experience
Due to the high level of intensity coupled with moderate training volume, this program is NOT for beginners. The ideal user has at least 1-2 years of consistent training experience under their belt.
If you’ve put in the work and built a solid foundation, this program is for you! If not, we recommend our program The Skinny Fat Solution.
Sufficient Calories
Due to the high demand placed on your body, this program is NOT recommended to be used in conjunction with a calorie-deficient diet. If you are dieting down for fat loss purposes, it is recommended that you undertake a different training program such as Ultimate Hypertrophy.
STRENGTH REQUIREMENTS
Intermediate Strength
Before starting this program, the optimal user should have these minimum strength standards:
Bench Press: 1.0 x Bodyweight
Squat: 1.25 x Bodyweight
Deadlift: 1.5 x Bodyweight
Overhead Press: 0.7 x Bodyweight
THE PLAN
Percentage-Based Lifting
Instead of simply telling you to “go do X reps of whatever weight you want”, this program will self-calculate which weights you should lift and how these weights change week-to-week. This way, progressive overload is built into the program itself, ensuring strength gain for the user. The only input required from the user is their starting 1-rep maxes for the main four compound lifts.
High-Intensity, Low Reps
For the main compound lifts, the majority of training will require heavy loads and low reps. This is a powerlifting-style of training designed to prioritize strength gain above all. Be prepared to lift heavy weights for sets of 6, 4 and even 2 reps (heavy doubles).
Putting the ‘Hybrid’ in Hybrid 5
Aside from the main compound lifts, each workout will still include 4-5 exercises focusing on classic “bodybuilding”-style training. This is a hybrid of strength-based powerlifting and classic bodybuilding, specifically designed to give you the best of both worlds!
The Target User
Some Experience
Due to the high level of intensity coupled with moderate training volume, this program is NOT for beginners. The ideal user has at least 1-2 years of consistent training experience under their belt.
If you’ve put in the work and built a solid foundation, this program is for you! If not, we recommend our program The Skinny Fat Solution.
Sufficient Calories
Due to the high demand placed on your body, this program is NOT recommended to be used in conjunction with a calorie-deficient diet. If you are dieting down for fat loss purposes, it is recommended that you undertake a different training program such as Ultimate Hypertrophy.
STRENGTH REQUIREMENTS
Intermediate Strength
Before starting this program, the optimal user should have these minimum strength standards:
Bench Press: 1.0 x Bodyweight
Squat: 1.25 x Bodyweight
Deadlift: 1.5 x Bodyweight
Overhead Press: 0.7 x Bodyweight
THE PLAN
Percentage-Based Lifting
Instead of simply telling you to “go do X reps of whatever weight you want”, this program will self-calculate which weights you should lift and how these weights change week-to-week. This way, progressive overload is built into the program itself, ensuring strength gain for the user. The only input required from the user is their starting 1-rep maxes for the main four compound lifts.
High-Intensity, Low Reps
For the main compound lifts, the majority of training will require heavy loads and low reps. This is a powerlifting-style of training designed to prioritize strength gain above all. Be prepared to lift heavy weights for sets of 6, 4 and even 2 reps (heavy doubles).
Putting the ‘Hybrid’ in Hybrid 5
Aside from the main compound lifts, each workout will still include 4-5 exercises focusing on classic “bodybuilding”-style training. This is a hybrid of strength-based powerlifting and classic bodybuilding, specifically designed to give you the best of both worlds!
> THE SPREADSHEET
Example Workout
The following is an example of what one of your workouts may look like. The only difference is that each copy of Hybrid 5 is customized to the user’s strength level. Instead of seeing percentages like in the below example, the user would see actual weight numbers that the program automatically calculates for them. In addition, these numbers would change week-to-week so the user is never doing the same workout in consecutive weeks (this is an example of how to utilize daily undulating periodization).
HYBRID 5
Client Results:
“I’m currently on cycle 6, round 2 of the Hybrid 5 program! I’ve learned a ridiculous amount from your channel and programs. Helped me change my life forever, no doubt you played a big part in that. Much love from New Brunswick!”
-Ethan C.
HYBRID 5
Client Testimonials
> HYBRID 5
Frequently Asked Questions
Because this program is designed to optimize strength on the main compound lifts, you will require access to a basic gym setup with free-weights at the very least. This includes a squat rack, barbell, plates and dumbbells. However, you don’t necessarily need a FULL commercial gym with an assortment of machines and cable stations.
Hybrid 5 is composed of two parts:
- The program guide is a PDF which explains the science behind Hybrid 5
- The program itself is formatted in Microsoft Excel documents. These can be opened with typical spreadsheet software or Google Spreadsheets (100% free).
While there is a small section included that outlines the optimal nutrition for this program, Hybrid 5 is NOT a nutrition program. This is primarily because Hybrid 5 is not meant to be used by individuals who are dieting down for fat loss (eating in a calorie deficit). This program is meant to be primarily used by those in a calorie surplus (lean bulking). The nutritional requirements are fairly straightforward:
- Eat at least enough food to satisfy your daily caloric requirements (don’t be hungry).
- Aim for at least 0.8 grams of protein per pound of bodyweight every day.
- Consume a diet primarily composed of whole foods and home-cooked meals.
- Aim for 6-8 servings of fruits and vegetables per day.
- Consider supplementing with 5g creatine monohydrate per day (optional).
Hybrid 5 is meant to start a bit slow and progressively ramp up in intensity (weight) after the 3rd cycle. The problem with programs that make you train at 100% from the get-go is that the user will often “hit a wall” and fail to progress forward with their strength. The goal with Hybrid 5 is to ease into progressively heavier weights so that your body adapts with the program and you never run into a strength plateau.
That being said, you still want to be training with a reasonable degree of difficulty. For example, if you are on an AMRAP set and your target is 8 reps with a certain weight but you are able to complete 15 (almost double), then in that case you may have underestimated your starting strength values. In this case, go back to the initial strength input tab and manually increase your starting 1-rep max values by 10-15%.
Email us at support@teamfitlife.com and we’ll be happy to assist you!
Unfortunately, because this is a 100% digital program, Hybrid 5 is non-refundable. If you have any questions about Hybrid 5 or any of our programs and would like more information before purchasing, please feel free to send us an email at support@teamfitlife.com.
AS SEEN IN ASSOCIATION WITH
