Table Of Content

Hybrid Program: 1 SWEENEY FITNESS HYBRID PROGRAM Welcome to the Sweeney Fitness Hybrid Program. This program is 12 weeks of the most thorough programming we have ever put together. Our desire to create this program came from YOU and your willingness and dedication to become better than you were yesterday. It came from your questions and your eagerness to learn and be effective in your workouts. Our hybrid program is perfect for people who like a little bit of everything. With a healthy balance of lifts for each muscle group and full body endurance workouts, it’s created for those who really like to move. These are the style of lifts and workouts that changed the game for me and really built the foundation of my own love for fitness. We wanted to bring that to life for all of you. I hope some of these workouts push you outside where you usually venture. Throughout the next 12 weeks, we want you to develop a deep love for your own fitness journey and truly believe that your body is capable of much more than you give it credit for. The workouts in this program are detailed for a reason. Each week we incorporate 4 days of lifts focused on specific muscle groups and 2 days of full body workouts. The lifts have been strategically designed with a focus on tempos. They require you to really spend time connecting with the movements and push you to learn how to be effective with your training. The full body workouts are completely unique and will challenge you in ways the other lifts will not. I encourage you to really dig deep and test your limits each week. These are the workouts that got me where I am today. We sincerely hope you enjoy every second of this program. This is not a program we just sat down and threw together. It took hours of discussion, experimenting, writing and rewriting. While no fixed program can be perfect for every individual, we want you to know this is created with the best intention to serve you all. We are so excited for you and the next 12 weeks! Thank you for taking a chance on this program. We are incredibly humbled to be a stepping stone on your journey. With love, Sam and Noel Sweeney A huge thank you to Kirsten and Jeff Zahler for their support on this project. Hybrid Program: 2 PROGRAM OVERVIEW: The best way we can describe this program is to say it is a hybrid. This plan revolves around the lifts for each muscle group. They are focused on tempo and control and are designed to help you improve your lifting form and build muscle. The full body workouts included each week are endurance style workouts which will improve your muscular endurance and cardiovascular health. They challenge you to take what you learn about lifting form and control and use that as you pick up the pace and push yourself outside your comfort zone. The combination of hypertrophy (muscle building) and endurance in your training program is incredibly important while you build the foundation for your fitness journey. During the first 6 weeks of this 12 week program you will have a different workout every single day. When you reach the end of those 6 weeks, you will circle back to the beginning and repeat. This means weeks 7-12 will be a repeat of weeks 1-6. While this may seem boring, it is intentional. This is not a strength building program, but we do want you to see progression. You cannot see your progression unless you revisit your workouts in some way. This means we would like you to track your weights and reps for each workout throughout the next 12 weeks. When you repeat each workout during week 7-12, we want you to challenge yourself. Test your strength and endurance and see how far you’ve come throughout the program. Hybrid Program: 3 GETTING THE MOST OUT OF THIS PROGRAM: This is a FIXED program meaning it is not customized to you as an individual. We cannot guarantee results. We can only guarantee the workouts are well thought out. They are as detailed as we can make them without customizing them. Your results will depend on several things: 1. Your adherence and dedication to the program. We want you to have some flexibility with this program. You will be able to cut a set here and there if time is short. You can drop one of the full body workouts if needed to allow this program to fit you and the time you have. However, if you are constantly dropping sets and skip- ping workouts, this program will not be effective for you. If it’s hard to keep yourself accountable, find a workout partner to go through the program with you. Having someone else hold you accountable to your goals can push you further than you would go on your own. It can be fun too! In the end, we want you to do the best you can with the time you have. Is it the end of the world if you need to skip a day or two or drop a set here and there? No, BUT we want you to get the most out of this. Give yourself the best chance at seeing your body change. Commit. Show up. Do the work and you will see results. 2. Your technique/form and attention to detail. You could do this entire program without hitting a single intended muscle group. You could do every exercise with incorrect form. It is pivotal that you pay attention to detail and understand which muscles you are working throughout these movements. If you are unsure what your form actually looks like, I encourage you to video yourself or have someone watch/ video for you. You need to be able to see what you look like from various angles in order to correct your form. There is such a thing as good pain and bad pain when it comes to exercise. If you cannot maintain correct form while completing a movement and it hurts in a bad way, you need to lower the weight. The tempos of exercises in this program are going to make the movements harder. Don’t be surprised if you have to reduce the weight in the beginning to keep the correct tempo with proper form. NEVER sacrifice form for weight. For references on correct form, we have provided video clips with this program. We encourage you to study those before you walk into the gym. Be sure you are confident and comfortable with each movement for the day. **BEFORE STARTING THIS PROGRAM OR IF YOU ARE STRUGGLING WITH PAIN AT ANY TIME DURING THIS PROGRAM, PLEASE CONSULT A MEDICAL PROFESSIONAL** 3. Your intensity. You really need to take a step back and evaluate your intensity in the gym. Use the RPE scale as a guideline. RPE stands for “rate of perceived exer- tion.” It functions on a scale from 1-10. 10 being the hardest or most intense, 1 being the easiest or least intense. When you finish a set, evaluate how hard it was for you. Be honest with yourself. We want you sitting in the 7-10 RPE range throughout most of these exercises. If you get to the top of the rep count and you feel like you could have done more, you need to change something; increase your weight, slow down each rep, push yourself further. There is absolutely NO SHAME in hitting the bottom number of the rep range. In fact, we want you to. That means you’re testing your limits. Hybrid Program: 4 4. Your diet. There is no meal plan with this program. We are not certified dieti- cians or nutritionists and it is impossible to provide a meal plan to compliment a fixed program that will work for everyone. Nutrition requirements vary widely from person to person and in this setting we cannot predict or prescribe what each individual following this program will need. However, there are a few things we highly recommend you consider throughout this process: - Eat clean. Don’t overcomplicate it. Think fresh, whole foods. Fresh fruits, fresh veggies, fresh meats, etc. Eating too many processed or pre packaged foods will limit your results. - Eat well rounded meals and pay attention to portions. Don’t snack your life away. Sit down to eat actual meals throughout the day. Avoid grazing all day or binge eating at the end of the night. - Eat when you’re hungry and stop eating when you’re full. When I say hungry, I mean hungry. Not bored. When I say full, I mean satisfied. Not bursting at the seams. Learn to slow down and listen to the hunger signals your body is giving you. - Consider your alcohol consumption while on this program. We’re not saying you can’t have alcohol, but we are saying the more you have, the more it will hinder your progress. You are free to choose, but ideally we suggest you don’t consume any alcohol while on this program. - Don’t obsess about it. This program is challenging and we want you to see results, but positive changes will only come if you are enjoying the process. Learn to love the journey! Hybrid Program: 5 WEEKLY LAYOUT: WEEKS 1-3 & WEEKS 7-9 DAY 1: Back & Biceps DAY 2: Chest & Triceps DAY 3: Full Body DAY 4: Rest DAY 5: Legs DAY 6: Shoulders & Core DAY 7: Optional Full Body or Second Rest Day WEEKS 4-6 & WEEKS 10-12 DAY 1: Legs DAY 2: Back & Triceps DAY 3: Full Body DAY 4: Rest DAY 5: Legs DAY 6: Chest, Shoulders, & Biceps DAY 7: Optional Full Body or Second Rest Day PLEASE NOTE: The days are not specific to any particular day of the week (Monday, Tuesday, Wednesday, etc.) We want to give you the flexibility to start on any day of the week that works best for you. However, we do recommend that you keep the order listed above. Hybrid Program: 6 PROGRAM GLOSSARY: Single Set: This exercise will be listed alone. You will simply rest between each set. Exercises will be listed alone and numbered as it occurs in the workout without an A, B, or C following. [1. Lat Pulldown ] Rest Time: Rest periods for single set exercises will be listed below the exercise and may vary throughout the workout. Sometimes you will move faster or some rest periods may be longer. Superset: A superset includes two exercises that are performed back-to-back with little to no rest. In a superset each exercise will be numbered as it occurs in the workout and will include an A and B following the number. [EX. 1A. Chest press + 1B. Tricep extension] Rest Time: You will move from exercise A to exercise B with little to no rest (approximately 15 seconds or less of transition time). You will rest 45 seconds to 1 minute between each superset. Tri-Set: A tri-set includes three exercises that are performed back-to-back with little to no rest. In a tri-set, each exercise will be numbered as it occurs in the workout and will include an A, B and C following the number. [Ex. 1A. Chest Press + 1B. Shoulder press + 1C. Triceps Extensions] Rest Time: You will move from exercise A to exercise B to exercise C with little to no rest (ap proximately 15 seconds or less of transition time). You will rest 1 to 1.5 minutes between each tri-set. Giant Set: A giant set includes four or more exercises grouped together and performed back-to-back with little to no rest. The giant sets in this plan will occur during your full body workouts. They will be labeled as a giant set with 4-10 different exercises listed. Completion of all listed exercises in the giant set completes one round. Rest Time: You will move as quickly as possible through each exercise within the giant set with little to no rest. You will then rest 1.5 to 3 minutes between each round. Hybrid Program: 7 Drop Set: A drop set means you will perform the first set of reps listed with the intention of coming CLOSE to failure. You will then reduce the weight and immediately continue your set with the reduced weight (lower weight by 15-50%). A drop set will be indicated with a “+” in between the rep ranges. [Ex. 8-10R +10-12R ] AMRAP: As many rounds as possible within a given time frame. Pronated Grip: Overhand grip - palms down. Supinated Grip: Underhand grip - palms up. Neutral Grip: Hammer grip - palms facing each other. Failure: When you cannot complete another rep with good form. HOW TO READ TEMPO: Example. 2:0:1:1 The first number indicates the number of seconds spent in the negative/eccentric/lowering portion of the exercise (the lengthening). The second number indicates the number of seconds spent in a pause in the stretched/lengthened position of the exercise. The third number indicates the number of seconds spent completing the positive/concentric portion of the exercise (the shortening). The fourth number indicates the number of seconds spent in a pause during the contraction/shortened position of the exercise (the squeeze). Hybrid Program: 8 HOW TO READ YOUR WORKOUTS: Example A. 1. Barbell Squats 5S/8-10R Tempo: 2:1:1:1 Rest time: 45 sec Explanation: • 5 sets of barbell squats/8-10 reps each set • The tempo of your squats is 2 seconds on the negative/lowering, 1 second pause at the bottom of your squat, 1 second on the positive, and 1 second pause the top of the squat • No Superset, rest time is listed as 45 seconds in between each set Example B. 1A. Barbell Squats 4S/10-12R Tempo: 2:1:1:1 1B. Hamstring Curls 4S/20R Tempo: 2:1:1:3 Explanation: • The ‘A’ and ‘B’ represent that this is a superset. • 4 sets of barbell squats/10-12 reps each set • The tempo of your squats will be a 2 sec negative, 1 sec pause at the bottom, 1 sec positive, 1 sec pause at the top- • Superset with… • 4 sets of hamstring curls/20 reps each set • The tempo of your curls will be 2 sec negative, 1 sec pause on the stretch, 1 sec positive, 3 sec pause on contraction. REST TIME: As listed in the glossary, all supersets will allow 45 sec-1 min rest (unless otherwise listed) in between each superset. In this example, there will be little to no rest from your barbell squats to your curls. Hybrid Program: 9 [HOW TO READ YOUR WORKOUTS CONTINUED…] Example C. 1. Lat Pulldowns 5S/6-8R + 8-10R Tempo: 3:1:1:1 Explanation: • 5 Sets of Lat Pulldowns • The ‘+’ represents a drop set. • Each set you will do 6-8 reps with heavy weight. You will then immediately drop the weight (lighten the load by anywhere from 15-50%), and perform 8-10 reps more. You will perform this drop set for each of the 5 sets in this example. • Your tempo for both your starting set and your drop set will be a 3 second negative, 1 sec pause on the stretch, 1 sec positive, 1 sec pause on the contraction. • Sometimes you will see a different tempo for your drop set which will be speci- fied and both tempos will be provided. Example D. 3A. Leg Extensions: 3S/10-12R + 10-12R + 10-12R Tempo: 1:1:1:1 Explanation: • 3 Sets of leg extensions • The “+” represents drop sets. This is a triple drop set meaning you will have two drops after the initial set of reps to complete the full set. • Each set you will start with 10-12 reps at the heaviest weight. You will then immediately drop the weight (lighten the load by anywhere from 15-50%) and perform 10-12R more. You will then immediately lighten the load AGAIN and perform 10- 12R more. That completes one set. • Your tempo will be the same for every rep in the set, drops included. 1 sec negative, 1 sec stretched, 1 sec positive, 1 sec contraction. Hybrid Program: 10