Hybrid Giant Sets
Workout of The Week
Do more work in less time, get better results with hybrid giant sets.
Hybrid recently has become a buzz word, but when I say it you all know what I mean. We want strength, muscle, power, conditioning, we want it all. The good news is, you can have it all with this giant set template.
“But cardio kills your gains”
Hybrid Giant Set Template
A giant set is 3 or more exercises done back to back with rest at the end. It’s like a super set and a circuit had a baby. The only difference between a giant set and a super set is a giant set is 3 or more exercises instead of just 2 exercises.
A Series: Strength
A1. Strength (3-6 Reps)
A2. Strength (3-6 Reps)
A3. Burner (Bodyweight or Ballistic: 5-15 Reps)
Rest 2-3 min between giant sets
B Series: Hypertrophy
B1. Hypertrophy (8-12 Reps)
B2. Hypetrophy (8-12 Reps)
B3. Burner (Concentric only: 10-20 Reps)
Rest 1-2 min between giant sets
C Series: GPP / Conditioning
C1. GPP
C2. GPP
C3. Burner (Cyclical Modality: 0:30 - 2:00 duration)
Rest 0-1 min between sets
Terms
Strength = Heavy compound lifts. Doing glute kickbacks is not strength. Select a compound lift that trains multiple muscle groups. You can use isolation exercises in the B Series.
Hypetropy = Muscle growth. Go to failure in these movements, pick weaknesses.
Burner = an exercise that’s just there to get your heart rate up
Bodyweight / Ballistic = jumps/extended plyometrics, kettlebell ballistics (swings, snatches, cleans).
Cyclical Modality = run, bike, ski, row. Anything that can be done in a rhythmn, preferably a piece of cardio equipment.
Concentric only = Slams, Battle Ropes, sled work, and even carries can fit in here.
GPP = General physical preparation. Use high rep bodyweight, kettlebell, or sandbag exercises.
Customizing The Template
This style of training lends itself best to full body but the next best split would be Upper Lower. Add in strength and hypetrophy exercises depending on what you need. Add in burners depending what equipment you have access to. At the end of the day, just find a way to work hard.
The Workout
Here’s some sample Sessions you can do with this template. Again, highly goal dependent, you can skew this template to go more toward conditioning, strength, or hypertrophy, but we want a blend of all three.
Full Body
Upper Lower
This template would be good to implement if you’re training with limited time or want to build work capacity. I wouldn’t use it to maximize strength and size if that’s your only goal.
Try it out, modify it, make it your own, let me know how it goes.
Stay Strong.