Program Description
Maintain gains and gain more while increasing a running base.
Program Overview
- LevelIntermediate
- GoalAthletics, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedApr 15, 2024 04:29
- Last EditedJun 18, 2025 01:01

Summary
The Hybrid Athlete Maintenance program is a comprehensive 12-week journey designed for those looking to maintain peak performance while balancing strength and endurance. Committing just three days a week, you'll engage in a mix of bodyweight and barbell exercises, including the Superman, Snatch, and Deadlift, targeting all major muscle groups. This program is perfect for athletes who want to sustain their fitness levels without overtraining, ensuring you stay strong, agile, and ready for any challenge. Get ready to elevate your training and maintain your edge!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
-
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
-
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
-
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Superman3 Sets
20 Reps
-
2
Snatch (Barbell)5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)5 Sets
12 Reps
@6
5
Front Squat (Barbell)5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)3 Sets
21 Reps
@6
Day 2
1
Hyperextension3 Sets
20 Reps
-
2
Power Clean5 Sets
8 Reps
@6
3
Deadlift (Barbell)5 Sets
8 Reps
@6
4
Overhead Press (Barbell)5 Sets
12 Reps
@6
5
Squat (Barbell)5 Sets
8 Reps
@6
6
Skull Crusher3 Sets
15 Reps
@6
Day 3
1
Superman3 Sets
20 Reps
-
2
Clean and Jerk5 Sets
8 Reps
@6
3
Split Squat (Barbell)5 Sets
16 Reps
@6
4
Pistol Squat5 Sets
12 Reps
-
5
Military Press (Barbell)5 Sets
12 Reps
@6
6
Plank3 Sets
1 mins
-