Original starter · 8 weeks

Advanced Hybrid Strength Peak

An eight-week percentage block that peaks squat, bench and deadlift for experienced hybrid athletes during an endurance base phase.

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8weeks

4days a week

32sessions

483working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 8.

Measure	Week 1	Week 8	Change
Working sets	66	40	−39%
Total reps	492	242	−51%
Reps per set	7.5	6.0	−19%
Average RPE	7.0	6.0	−15%

Week 1

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 3	RPE 7	2:00
Back Squat	4 × 6	70%	3:00
Bulgarian Split Squat · per side	3 × 8	RPE 7	1:30
Single-Leg Calf Raise · per side	3 × 8	RPE 7	1:30
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	4 × 3	RPE 7	2:00
Bench Press	4 × 6	72.5%	2:30
Weighted Pull-Up	3 × 8	RPE 7	1:30
Overhead Press	3 × 8	RPE 7	1:30
Face Pull	3 × 10	RPE 7	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	4 × 3	RPE 7	2:00
Deadlift	3 × 5	72.5%	3:00
Front Squat	3 × 8	RPE 7	1:30
Nordic Curl Negative · hook feet under a loaded bar	3 × 3	RPE 7.5	2:00
Copenhagen Plank · seconds per side	3 × 10	RPE 7	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 3	RPE 7	2:00
Incline Dumbbell Press	3 × 8	RPE 7	1:30
Barbell Row	3 × 8	RPE 7	1:30
Lat Pulldown	3 × 8	RPE 7	1:30
Suitcase Carry · metres per side	3 × 30	RPE 7	1:00

Week 2

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 3	RPE 7	2:00
Back Squat	4 × 5	75%	3:00
Bulgarian Split Squat · per side	3 × 8	RPE 7.5	1:30
Single-Leg Calf Raise · per side	3 × 8	RPE 7.5	1:30
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	4 × 3	RPE 7	2:00
Bench Press	4 × 5	75%	2:30
Weighted Pull-Up	3 × 8	RPE 7.5	1:30
Overhead Press	3 × 8	RPE 7.5	1:30
Face Pull	3 × 12	RPE 7	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	4 × 3	RPE 7	2:00
Deadlift	3 × 4	77.5%	3:00
Front Squat	3 × 8	RPE 7.5	1:30
Nordic Curl Negative · hook feet under a loaded bar	3 × 4	RPE 7.5	2:00
Copenhagen Plank · seconds per side	3 × 12	RPE 7	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 3	RPE 7	2:00
Incline Dumbbell Press	3 × 8	RPE 7.5	1:30
Barbell Row	3 × 8	RPE 7.5	1:30
Lat Pulldown	3 × 8	RPE 7.5	1:30
Suitcase Carry · metres per side	3 × 40	RPE 7	1:00

Week 3

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	5 × 3	RPE 7.5	2:00
Back Squat	5 × 4	77.5%	3:00
Bulgarian Split Squat · per side	3 × 8	RPE 8	1:30
Single-Leg Calf Raise · per side	3 × 8	RPE 8	1:30
Hanging Leg Raise	3 × 12	RPE 7.5	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	5 × 3	RPE 7.5	2:00
Bench Press	5 × 4	80%	2:30
Weighted Pull-Up	3 × 8	RPE 8	1:30
Overhead Press	3 × 8	RPE 8	1:30
Face Pull	3 × 12	RPE 7.5	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	5 × 3	RPE 7.5	2:00
Deadlift	4 × 3	80%	3:00
Front Squat	3 × 8	RPE 8	1:30
Nordic Curl Negative · hook feet under a loaded bar	3 × 4	RPE 8	2:00
Copenhagen Plank · seconds per side	3 × 12	RPE 7.5	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	5 × 3	RPE 7.5	2:00
Incline Dumbbell Press	3 × 8	RPE 8	1:30
Barbell Row	3 × 8	RPE 8	1:30
Lat Pulldown	3 × 8	RPE 8	1:30
Suitcase Carry · metres per side	3 × 40	RPE 7.5	1:00

Week 4

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 2	RPE 7.5	2:00
Back Squat	4 × 3	82.5%	3:30
Bulgarian Split Squat · per side	3 × 6	RPE 8	1:45
Single-Leg Calf Raise · per side	3 × 6	RPE 8	1:45
Hanging Leg Raise	3 × 12	RPE 7.5	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	4 × 2	RPE 7.5	2:00
Bench Press	4 × 3	82.5%	3:00
Weighted Pull-Up	3 × 6	RPE 8	1:45
Overhead Press	3 × 6	RPE 8	1:45
Face Pull	3 × 12	RPE 7.5	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	4 × 2	RPE 7.5	2:00
Deadlift	3 × 3	82.5%	3:30
Front Squat	3 × 6	RPE 8	1:45
Nordic Curl Negative · hook feet under a loaded bar	3 × 5	RPE 8	2:00
Copenhagen Plank · seconds per side	3 × 12	RPE 7.5	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 2	RPE 7.5	2:00
Incline Dumbbell Press	3 × 6	RPE 8	1:45
Barbell Row	3 × 6	RPE 8	1:45
Lat Pulldown	3 × 6	RPE 8	1:45
Suitcase Carry · metres per side	3 × 50	RPE 7.5	1:00

Week 5

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	5 × 2	RPE 8	2:00
Back Squat	5 × 3	85%	3:30
Bulgarian Split Squat · per side	3 × 6	RPE 8	1:45
Single-Leg Calf Raise · per side	3 × 6	RPE 8	1:45
Hanging Leg Raise	3 × 15	RPE 8	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	5 × 2	RPE 8	2:00
Bench Press	5 × 3	85%	3:00
Weighted Pull-Up	3 × 6	RPE 8	1:45
Overhead Press	3 × 6	RPE 8	1:45
Face Pull	3 × 15	RPE 8	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	5 × 2	RPE 8	2:00
Deadlift	4 × 2	85%	3:30
Front Squat	3 × 6	RPE 8	1:45
Nordic Curl Negative · hook feet under a loaded bar	3 × 5	RPE 8.5	2:00
Copenhagen Plank · seconds per side	3 × 15	RPE 8	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	5 × 2	RPE 8	2:00
Incline Dumbbell Press	3 × 6	RPE 8	1:45
Barbell Row	3 × 6	RPE 8	1:45
Lat Pulldown	3 × 6	RPE 8	1:45
Suitcase Carry · metres per side	3 × 50	RPE 8	1:00

Week 6

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	4 × 2	RPE 8	2:00
Back Squat	4 × 2	87.5%	4:00
Bulgarian Split Squat · per side	2 × 6	RPE 8	1:45
Single-Leg Calf Raise · per side	2 × 6	RPE 8	1:45
Hanging Leg Raise	2 × 12	RPE 7	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	4 × 2	RPE 8	2:00
Bench Press	4 × 2	87.5%	3:30
Weighted Pull-Up	2 × 6	RPE 8	1:45
Overhead Press	2 × 6	RPE 8	1:45
Face Pull	2 × 12	RPE 7	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	4 × 2	RPE 8	2:00
Deadlift	3 × 2	87.5%	4:00
Front Squat	2 × 6	RPE 8	1:45
Nordic Curl Negative · hook feet under a loaded bar	2 × 4	RPE 8	2:00
Copenhagen Plank · seconds per side	2 × 12	RPE 7	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	4 × 2	RPE 8	2:00
Incline Dumbbell Press	2 × 6	RPE 8	1:45
Barbell Row	2 × 6	RPE 8	1:45
Lat Pulldown	2 × 6	RPE 8	1:45
Suitcase Carry · metres per side	2 × 40	RPE 7.5	1:00

Week 7

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	3 × 2	RPE 7	2:00
Back Squat	3 × 1	92.5%	4:00
Bulgarian Split Squat · per side	2 × 6	RPE 7.5	1:45
Single-Leg Calf Raise · per side	2 × 6	RPE 7.5	1:45
Hanging Leg Raise	2 × 10	RPE 7	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	3 × 2	RPE 7	2:00
Bench Press	3 × 1	92.5%	3:30
Weighted Pull-Up	2 × 6	RPE 7.5	1:45
Overhead Press	2 × 6	RPE 7.5	1:45
Face Pull	2 × 10	RPE 7	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	3 × 2	RPE 7	2:00
Deadlift	2 × 1	92.5%	4:00
Front Squat	2 × 6	RPE 7.5	1:45
Nordic Curl Negative · hook feet under a loaded bar	2 × 4	RPE 7.5	2:00
Copenhagen Plank · seconds per side	2 × 10	RPE 7	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	3 × 2	RPE 7	2:00
Incline Dumbbell Press	2 × 6	RPE 7.5	1:45
Barbell Row	2 × 6	RPE 7.5	1:45
Lat Pulldown	2 × 6	RPE 7.5	1:45
Suitcase Carry · metres per side	2 × 40	RPE 7	1:00

Week 8

DAY 1 - MON - Squat

Exercise	Sets × reps	Effort / load	Rest
Box Jump	2 × 2	RPE 6	2:00
Back Squat	2 × 3	70%	3:00
Bulgarian Split Squat · per side	2 × 6	RPE 6	1:30
Single-Leg Calf Raise · per side	2 × 6	RPE 6	1:30
Hanging Leg Raise	2 × 8	RPE 6	1:00

DAY 2 - TUE - Bench

Exercise	Sets × reps	Effort / load	Rest
Medicine Ball Chest Pass	2 × 2	RPE 6	2:00
Bench Press	2 × 3	70%	2:30
Weighted Pull-Up	2 × 6	RPE 6	1:30
Overhead Press	2 × 6	RPE 6	1:30
Face Pull	2 × 8	RPE 6	1:00

DAY 3 - THU - Deadlift

Exercise	Sets × reps	Effort / load	Rest
Broad Jump	2 × 2	RPE 6	2:00
Deadlift	2 × 2	70%	3:00
Front Squat	2 × 6	RPE 6	1:30
Nordic Curl Negative · hook feet under a loaded bar	2 × 3	RPE 6	2:00
Copenhagen Plank · seconds per side	2 × 8	RPE 6	1:00

DAY 4 - FRI - Upper Accessory

Exercise	Sets × reps	Effort / load	Rest
Push Press	2 × 2	RPE 6	2:00
Incline Dumbbell Press	2 × 6	RPE 6	1:30
Barbell Row	2 × 6	RPE 6	1:30
Lat Pulldown	2 × 6	RPE 6	1:30
Suitcase Carry · metres per side	2 × 30	RPE 6	1:00

What the research says

"Trained individuals should therefore consider separating endurance from resistance training during periods where the development of dynamic maximal strength is prioritised."

Petré H, et al. Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training. Sports Medicine, 2021.

From the guide Hybrid Athlete Training Program: A Weekly Plan