Superior Strength - Eight Week Strength/Mass Hybrid Training Program
Getting bigger but not much stronger? Getting stronger but not much bigger? Try this hybrid program out...
Repeat this schedule for eight weeks, then take one week to either rest entirely or deload.
MONDAY – LEGS, HAMSTRING/GLUTE DOMINANT
- Normal Set X 4
Back Squats: 5 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
- Normal Set X 4
Deadlifts: 5 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
- Normal Set X 4
Leg Press: 6, 5, 4, 3 reps per set
*Immediately after finishing set 4, drop the weight by 50% and do AMRAP with 3 second negatives.
- Normal Set X 3
Barbell Lunges, Long Stride: 10 reps each leg
- Normal Set X 3
Barbell Hip Thrusters: 6 – 8 reps per set
TUESDAY – CHEST & BACK
- Normal Set X 4
Barbell Flat Bench: 5,4,3,2 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
- Normal Set X 4
Incline Barbell: 5 reps per set
*Upon completing set 4, have a training partner assist you in forced reps. Once you can no longer complete forced reps, have your partner lift the bar to the top of the motion so that you can execute negatives until total exhaustion.
- Normal Set X 3
Weighted Dips: 5 per set. Be sure to lean forward so that emphasis is placed on pecs and not triceps.
- Normal Set X 5
Barbell Row: 5 reps per set
- Normal Set X 5
Weighted Wide Grip Pull Ups: 5 reps per set
- Normal Set X 4
Close Grip Seated Cable Row: 8,6,5,4 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
WEDNESDAY – SHOULDERS & ARMS (biceps and triceps are supersets)
- Normal Set X 4
Seated Dumbbell Shoulder Press: 8, 6, 5, 5 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out 3 second negatives until failure.
- Reverse Triple Drop Set X 3
Dumbbell Lateral Raises: 10, 8, 6 reps per drop
*Increase the weight by 5lbs each reverse drop…example – 10 reps with 20lbs, 8 reps with 25lbs, 6 sets with 30lbs.
- Normal Set X 4
Hang Clean and Press: 5 reps
- Super Set X 4
- Dumbbell Hammer Curl: 8, 6, 5, 4 reps per set
- Close Grip Bench Press: 8, 6, 5, 4 reps per set
- Super Set X 4
- Barbell Curl: 8, 6, 5, 4 reps per set
- V-Bar Push Down: 8, 6, 5, 4 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure. Drop the weight by an additional 50% and rep out until failure. Finish with partial reps to failure.
- Normal Set X 4
Close Grip Seated Cable Row: 8,6,5,4 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
THURSDAY - REST
FRIDAY – LEGS, QUAD DOMINANT
- Normal Set X 4
Front Squats: 5 reps per set
*Immediately after finishing set 4, drop the weight by 50% and rep out until failure.
- Normal Set X 4
Leg Press, Narrow Stance: 5 reps per set
*Immediately after finishing set 4, drop the weight by 50% and complete at least 5 reps with 3 second negatives.
- Normal Set X 4
Barbell Step Ups: 10 reps per leg, per set
*While this is an excellent exercise for targeting the quads, I do not go prescribe low rep schemes for it due to the higher possibility of injury should you misstep.
- Soul Crusher Set X 1
Quad Extensions: 30 reps per set
*Pick a weight that you would fail with at 10 reps. You will rest/pause rep this weight for 30 reps. Don’t quit, don’t stand up, don’t take a break…until you hit 30 reps.
SATURDAY – CHEST & BACK
- Regular Set X 4
Dumbbell Flat Bench: 5 reps, 3 second negatives
*You will need a spotter to assist for safety. If you do not have a spotter, substitute a hammer strength flat chest press for dumbbells.
- Normal Set X 4
Decline Barbell: 5, 4, 3, 2 reps per set
*Upon completing set 4, have a training partner assist you in forced reps. Once you can no longer complete forced reps, have your partner lift the bar to the top of the motion so that you can execute negatives until total exhaustion.
- Normal Set X 3
Incline Dumbbell Fly Presses: 6 – 8 reps per set.
*Immediately upon completely set 3, pick up dumbbells that are 50% lighter. Have a training partner apply opposing pressure to your fly press movements (on the way up and down) until failure.
- Normal Set X 5
Rack Pulls: 5, 4, 3, 2, 1 reps per set.
- Normal Set X 5
Wide Grip Pull Downs: 5 reps per set
- Soul Crusher Set X 1
Wide Grip Seated Cable Rows: 30 reps per set
*Pick a weight that you would fail with at 10 reps. You will rest/pause rep this weight for 30 reps. Don’t quit, don’t stand up, don’t take a break…until you hit 30 reps.
SUNDAY – REST