Hybrid Athlete · 4 weeks
Hybrid Complete: 4 Weeks
A complete hybrid plan that spaces demanding efforts and keeps recovery visible.
Preview the full scheduleGoalBalance strength, aerobic work, intervals, and recovery
LevelReturning or intermediate
Frequency4 days / week
Sessions16
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Band or cable station · Cardio option
HybridStrengthAerobicFour Days
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Hybrid Forge: UpperDay 1 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 2Hybrid Engine: AerobicDay 3 · 30–50 min · 6 exercisesPREVIEW
- Week 1 · Day 3Hybrid Forge: LowerDay 5 · 40–55 min · 5 exercisesPREVIEW
- Week 1 · Day 4Hybrid Engine: RestoreDay 7 · 30–50 min · 6 exercisesPREVIEW
- Week 2 · Day 1Hybrid Forge: UpperDay 8 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 2Hybrid Engine: AerobicDay 10 · 30–50 min · 6 exercisesPREVIEW
- Week 2 · Day 3Hybrid Forge: LowerDay 12 · 40–55 min · 5 exercisesPREVIEW
- Week 2 · Day 4Hybrid Engine: RestoreDay 14 · 30–50 min · 6 exercisesPREVIEW
- Week 3 · Day 1Hybrid Forge: UpperDay 15 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 2Hybrid Engine: AerobicDay 17 · 30–50 min · 6 exercisesPREVIEW
- Week 3 · Day 3Hybrid Forge: LowerDay 19 · 40–55 min · 5 exercisesPREVIEW
- Week 3 · Day 4Hybrid Engine: RestoreDay 21 · 30–50 min · 6 exercisesPREVIEW
- Week 4 · Day 1Hybrid Forge: UpperDay 22 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 2Hybrid Engine: AerobicDay 24 · 30–50 min · 6 exercisesPREVIEW
- Week 4 · Day 3Hybrid Forge: LowerDay 26 · 40–55 min · 5 exercisesPREVIEW
- Week 4 · Day 4Hybrid Engine: RestoreDay 28 · 30–50 min · 6 exercisesPREVIEW