For the person who wants it all, resistance training with varied rep schemes, plus multiple weekly cardio sessions from steady state to HIIT.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women who want both strength and cardio conditioning ("hybrid physique")
What makes it different?
Combines resistance training (varied rep schemes) with multiple weekly cardio sessions spanning steady-state to HIIT.
Primary Goal
Combined strength + cardio/conditioning.
Description
HYBRID is built for those who want it all: strength, muscle, endurance, and variety. It's a 12-week program that combines resistance training and cardio in a strategic weekly structure designed to challenge your body across multiple domains.
Strength sessions alternate between low, moderate, and high rep ranges to target power, hypertrophy, and muscular endurance. Cardio is equally varied, with a mix of longer endurance efforts, moderate interval work, and high-intensity conditioning.
This is not a pure aesthetics program. It's for people who want to feel fit, strong, and capable across the board. Whether you're coming off a plateau or just need a mental reset from traditional training, HYBRID offers a fresh challenge with beginner, intermediate, and advanced options.
Difficulty
Suitable for all lifters and experience
- Combines resistance (strength) training and cardio
- Choose your own cardio that works in our cardio builder
- Full body strength training movements
Schedule
Flexible training splits of cardio & weights
- Weights: 2-3 days full body
- Cardio: 1-2 days full body
Training split
12 weeks, in 3 four-week phases
- Full bodyWeights
- Rest
- Full bodyCardio
- Full bodyWeights
- Full bodyCardio
- Rest
- Full bodyWeights
- Full bodyWeights
- Full bodyCardio
- Rest
- Full bodyWeights
- Rest
- Full bodyCardio
- Rest
- Full bodyWeights
- Full bodyCardio
- Rest
- Rest
- Full bodyWeights/Cardio
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
