Hybrid Athlete · 4 weeks
Hybrid Vanguard: 4 Weeks
A four-day strength and endurance schedule with controlled intensity and space between demanding sessions.
Preview the full scheduleGoalBalance strength, intervals, and aerobic work
LevelReturning or intermediate
Frequency4 days / week
Sessions16
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Band or cable station · Cardio option
HybridStrength EnduranceFour DaysAerobic Base
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 Strength BaseDay 1 · 45–55 min · 5 exercisesPREVIEW
- Week 1 · Day 2Hybrid Interval ChoiceDay 3 · 25–35 min · 5 exercisesPREVIEW
- Week 1 · Day 3Hybrid Upper EngineDay 5 · 40–50 min · 5 exercisesPREVIEW
- Week 1 · Day 4Recovery EpisodeDay 7 · 20–30 min · 5 exercisesPREVIEW
- Week 2 · Day 1Hybrid Strength BaseDay 8 · 45–55 min · 5 exercisesPREVIEW
- Week 2 · Day 2Hybrid Interval ChoiceDay 10 · 25–35 min · 5 exercisesPREVIEW
- Week 2 · Day 3Hybrid Upper EngineDay 12 · 40–50 min · 5 exercisesPREVIEW
- Week 2 · Day 4Recovery EpisodeDay 14 · 20–30 min · 5 exercisesPREVIEW
- Week 3 · Day 1Hybrid Strength BaseDay 15 · 45–55 min · 5 exercisesPREVIEW
- Week 3 · Day 2Hybrid Interval ChoiceDay 17 · 25–35 min · 5 exercisesPREVIEW
- Week 3 · Day 3Hybrid Upper EngineDay 19 · 40–50 min · 5 exercisesPREVIEW
- Week 3 · Day 4Recovery EpisodeDay 21 · 20–30 min · 5 exercisesPREVIEW
- Week 4 · Day 1Hybrid Strength BaseDay 22 · 45–55 min · 5 exercisesPREVIEW
- Week 4 · Day 2Hybrid Interval ChoiceDay 24 · 25–35 min · 5 exercisesPREVIEW
- Week 4 · Day 3Hybrid Upper EngineDay 26 · 40–50 min · 5 exercisesPREVIEW
- Week 4 · Day 4Recovery EpisodeDay 28 · 20–30 min · 5 exercisesPREVIEW