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Coach Mitch’s Strength/Heavy-Light (Hybrid Program)

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This program is for intermediate to advanced trainees. If you like both aspects of getting strong and jacked at the same time (hybrid), then this is the program for you.

A series strength phase – Using a descending rep scheme (e.g. 8,7,6,5,4) you will be increasing load after each set and increasing nervous system potentiation (ability to recruit more muscle fibres). Ensure you take proper rest periods to maximise your ability to improve strength each set.

Lets enter the ‘get jacked’ phase using the heavy-light method. This method varies between low reps and high reps. In this instance, each superset (B1 and B2) will be paired with an agonist muscle group (E.g. Heavy chest set of 6 reps, then into a light chest set of 12 reps). This method provides an amazing muscle pump associated with increased muscle size. And, if you haven’t tried this method before you’ll find it to be a very fun way of training.

This program has been written by performance coach Mitchell Potts

  • Day 1 - Lower 1

    A1. Front Squats: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 180 seconds

    B1. Lunge BB: 4 sets, 6 reps, tempo 3110, rest 15 seconds
    B2. Sumo squat: 4 sets, 12 reps, tempo 3010, rest 120 seconds

    C1. Bulgarian Split Squat: 4 sets, 6 reps, tempo 3010, rest 15 seconds
    C2. Hip Thruster: 4 sets, 12 reps, tempo 3010, rest 120 seconds

  • Day 2 - Upper 1

    A1. Bench Press – Mid grip: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 90 seconds
    A2. Chin Up – Neutral grip close: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 90 seconds

    B1. Incline Bench Press DB neutral: 4 sets, 6 reps, tempo 3010, rest 15 seconds
    B2. Incline Bench Fly DB rotating: 4 sets, 12 reps, tempo 3010, rest 90 seconds

    C1. T-Bar row: 4 sets, 6 reps, tempo 3010, rest 15 seconds
    C2. Incline Prone Row Semi Pronated Elbows out 45 degrees: 4 sets, 12 reps, tempo 3010, rest 90 seconds

  • Rest day

    Your choice of Yoga, Restoration Zone protocols or Mobility Work.

  • Day 4 - Lower 2

    A1. Deadlift: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 180 seconds

    B1. Reverse Lunge BB: 4 sets, 6 reps, tempo 2010, rest 15 seconds
    B2. Glute Ham Raise: 4 sets, 12 reps, tempo 2010, rest 120 seconds

    C1. Split Squat Rear Foot Elevated: 4 sets, 6 reps, 3010, rest 15 seconds
    C2. Cycling Squat: 4 sets, 12 reps, tempo 3010, rest 120 seconds

  • Day 5 - Upper 2

    A1. Dips: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 90 seconds
    A2. Pull Up – Close Grip: 5 sets, reps 8,7,6,5,4, tempo 3010, rest 90 seconds

    B1. Bicep Curls Standing BB: 4 sets, 6 reps, tempo 3010, rest 15 seconds
    B2. Incline Bicep Curl – Rotating Grip: 4 sets, 12 reps, tempo 3010, rest 90 seconds

    C1. JM Press: 4 sets, 6 reps, tempo 3010, rest 15 seconds
    C2. EZ Bar Pullover Tricep Extension: 4 sets, 12 reps, tempo 3010, rest 90 seconds