2021 Summer Hybrid Cardio/Lift Specialty Program


 

Program Details:

  • Hybrid will be 60-75 min/sessions & is a 5-day/week progressive overload training program
  • It will encompass 3 full-body lift days, with the option to complete 2 cardio days of your choice. Training cycle = 12 weeks long
  • If short on time, you could absolutely make a productive training week by simply hitting the 3 full-body lift days and skipping the cardio days
  • This program is extremely versatile as you can run, swim, row, ski erg, or bike (assault bike, echo bike, spin bike, mountain bike, Peloton …)
  • Hybrid subscribers will get access to TWO program versions: a program for those with a full gym set-up, and then a DB-only version of the cycle

Equipment Required: 

  • Regular Hybrid: dumbbells, barbell, squat rack, bench, way to do pull-ups
  • DB Hybrid: dumbbells + bench

 


 

Already Have A Running/Race/Cardio Program You’re Following?

  • As mentioned, this is a super versatile program to make your own. We want to support you in your endeavors (whether that’s a 5k, a half marathon, etc etc), so think of this program as a template to use as a guideline to make your own. Feel free to hit one or both of our cardio days, or sub in your own cardio training. We also recognize that individuals love hitting group classes, riding their spin bike, etc. Feel free to sub in those classes on the cardio days

 

  • As always, we recommend making sure that you are getting in 2 rest days per week at minimum. Recovery is the secret sauce and vital to positive adaptation (whether that’s fat loss, muscle gain, improving performance…). Train hard, rest harder = where the magic happens

 

  • If you are training for a longer distance run/race, you may need to do cardio 3 days a week, rather than 2 days a week (like in this program) – totally fine! If you intend to do 3 days a week, this would leave us with 2 days to lift. We would suggest picking 2 of the full body days and stay consistent week-to-week on which 2 of the 3 full body lift days you choose to complete each week (:

 

Only Have 2 Days to Lift?

No sweat! You basically have 2 options:

  • Stay in order in the app and continue to work forward (letting yourself “fall behind” in the calendar date)

OR

  • Pick 2 out of the 3 lift days each week to repeat and progress week-to-week. For example: let’s say programming is MWF. We might choose to hit M + W each week and pretend Friday doesn’t exist. We wouldn’t want to mix up those days and hop around each week. Progressive Overload = having movements that repeat every single week and we work to increase difficulty on them week-to-week so that we can progress them and hit PR’s by the end of the cycle. For example: If we squat on Mondays and open the cycle with 150 lbs, we might aim to squat 155 the following week, 160 the next week, and so on. Thus we wouldn’t want to complete M + W on week one, and then M + F week 2. We’d want to complete M + W on week 1, M + W on week 2, M + W on week 3, and so on

 

Hybrid Cardio/Lift vs 3-Day Full Body Physique

Hybrid & the latest 3-Day Full Body program are both indeed full body programs. So what’s the difference in the lift days? It lies in the programming style. Hybrid’s workouts will align more similar to our much-adored Paragon program, where as 3-Day Physique is an extension of our most popular program (Physique) and thus focused around helping you look/feel damn good.

If you tend to get bored of workouts, we’d suggest Hybrid. If you want to maximize strength gains and aesthetics, 3D Physique is for you.

  • Hybrid Cardio/Lift: some olympic weightlifting movements (snatch, clean), some HIIT/conditioning/circuits, in addition to our usual bodybuilding, strength work, and compound lifts (squats, deadlifts, bench, rows, etc)
  • 3-Day Full Body Physique: aesthetics-focused bodybuilding and strength work. Lots of compound lifts + bodybuilding accessory work. No programmed cardio or conditioning pieces (though you could add them). Option to use machines (but not required)

 


 

Sample Days from Hybrid:

*In our app, movements will have links to movement videos

 

Sample Full Body Lift Day-

Parts A and B repeat week to week. Track Metrics

A. Back Squat (High Bar or Lower Bar) – choose Low Bar or High Bar and stay consistent week to week

1 x 5-8 (challenging), 2 Sets x 8-12 (15-20% less)

 

B. Alternate Movements x 3 Sets Each:

Low Incline DB Bench (@21X0 tempo)

1 x 6-10 Reps (challenging) then 2 x 8-12 Reps (10-15% less)

Rest 2 minutes

Strict Pendlay Row

1 x 6-10 Reps (challenging) then 2 x 8-12 Reps (10-15% less)

Rest 2 minutes

 

21X0 tempo = 2 seconds down, 1 second pause at bottom, explode up, no rest at top

 

C. 3 Rounds:

Rest as needed to ensure quality/unbroken sets

First round lighter, then 2 heavier rounds

 

Incline DB Tricep Ext x 8-12 Reps

Incline DB Curl x 8-12 Reps

Incline Rear Delt Flies x 15-20 Reps

 

D. 3 Rounds:

100m Farmers Walk (heavy, set down once)

10-15 Reps Goblet Squats

10-15 Reps DB Upright Rows

Rest until you can make at least 50m Farmers Walk unbroken 


 

Sample DB Hybrid Full Body Lift Day –

Parts A and B repeat week to week. Track Metrics.

A. Foam Roller DB Hack Squat 

OR Towel DB Hack Squat

3 Sets x 6-20 Reps

 

B. Alternate Movements x 3 Sets Each:

Low Incline DB Bench @21X0 tempo

(two second lower, 1 second pause at bottom, explode up, no rest at top)

3 Sets x 6-20 Reps

Rest 2 minutes

DB Bent Over Row  

3 Sets x 8-25 Reps

Rest 2 minutes

 

C. 3 Rounds:

Rest as needed to ensure quality/unbroken sets

First round lighter, then 2 heavier rounds

 

Incline DB Tricep Extensions x 8-20 Reps

Incline DB Curl x 8-20 Reps

Incline Rear Delt Flies x 15-30 Reps

 

D. 3 Rounds:

100m Farmers Walk (heavy as possible)

15-30 Reps DB Hip Thrust

10-20 Reps DB Upright Rows

Rest 2-3 minutes between rounds


Anaerobic Conditioning Sample Day-

Choose Bike or Sprinting (stay consistent week to week)

(Must be something with fast turnover, so Row/Swim aren’t great options here)

10-12 Seconds @ 95-100% Effort (rest 1:48-1:50 seconds ) x 4 Sets

Rest 5 minutes

Repeat x 4 Sets

Rest 5 minutes

Repeat x 4 Sets


 

More Details About Hybrid:

Each lifting day consists of 3 “repeating” movements. These are the lifts that will stay the same throughout the entire cycle. You can learn more about the progression model in the “implementation” section below. The remaining portions of each training day will change session to session.

The first conditioning day is Anaerobic, meaning that the rest time is longer than the work time. The length of the work periods will increase week to week (as will the rest). The ratio of “work to rest” begins at 1 to 15 and ends at 1 to 4. The second conditioning day is Aerobic, meaning that the rest time is shorter than the work time. The length of the work periods will decrease week to week (as will the rest). The ratio of “work to rest” begins at 2 to 1 and ends at 1 to 1. The Anaerobic work gradually becomes more Aerobic and the Aerobic work gradually becomes more Anaerobic. At the end of the cycle these two extremes meet at a point where you would optimize performance in the Glycolytic training zone (approximately 3-10 minutes of hard effort).

The program is separated into two progressive 5-week accumulation blocks with a deload recovery week in the middle. The objective is to start the cycle with minimal fatigue and then gradually increase load and reps week to week so that fatigue is at its highest just before the DELOAD. Fatigue will flush during deload, and then the process will repeat for the second 5-week block.

CAUTION:

Many people will finish the first training block, followed by the deload, and then try to pick up where they left off. This is a bad idea for many reasons; primarily that you need to ensure you can accumulate overload week to week for the final training block, as well. If you begin where you left off, you may only make it a week or two before you reach failure again.

The easy “general” suggestion is to try and use the same loads/reps that you achieved in “week 2” of the prior 5-week block. This ensures you are overloading compared to the prior block, and also provides the best opportunity to continue accumulating overload week to week. This approach would allow you to finish “week 5” of the second block at a higher place than where you finished the first block.

However, that approach might be too cautious for a beginner or early intermediate. Adaptations tend to take place much faster in novice training populations. If you fall into this category, you may be able to pick up with week 3 or week 4 loads/reps, and then progress forward from there week to week.

More advanced trainees often will go through entire training cycles just to add 5 lbs to the bar. In this case, the more cautious approach laid out above is probably best (see clear example below as well).

Each repeating movement has two different rep ranges. The top (heavy) set is the main “strength” metric and the one we will look to progress week to week. If performance struggles on this set in consecutive weeks, it’s a good idea to take a look at your recovery (and any other individual aspects of volume tolerance).

For this top set, you should choose a weight that allows you to land somewhere in the designated rep range. You should make sure to leave about 3 reps shy of “technical” failure on week 1. This will ensure that you can add a rep or a couple lbs to the bar each week (per guidelines of accumulated fatigue from above). In an effort to move closer and closer to failure each week, look to add a rep or a small amount of weight to the bar most weeks.

EXAMPLE:

Back Squats (5-8 Rep range)

Week 1 – 200 x 6 Reps

Week 2 – 200 x 7 Reps

Week 3 – 205 x 8 Reps

Week 4 – 210 x 8 Reps

Week 5 – 215 x 7 Reps

Over the course of the 5-week build, this athlete went from using 200×6 with about 3 reps shy of failure to using 215×7 at about 0-1 reps from failure. This same athlete (assuming advanced status) would then begin the next 6-week block with 200 for 7-8 reps and then move forward from there. The goal would be to finish the next block with 220-225 for 6-8 reps.

Each repeating lift also has “backoff” sets. These repeat the same as the top set, however, there isn’t a dire need to try and progress these the same way.

 


 

Try to use these backoff sets to accomplish the following objectives:

1. Improve execution/efficiency which will trickle down to the “top set”

2. Focus on “mind muscle connection” ensuring you are using the target muscles

3. Add pauses and tempo as needed to improve stimulus achieved from movements

4. Add load only if you can confidently say you’ve achieved all of the above and you are also at the TOP of the designated rep range

For the auxiliary movements that don’t repeat, you don’t need to stress progression at all. The only major concern on the non-repeating portions is to match the “fatigue-accumulation” objectives of the repeating movements. Start with less perceived effort in week 1 and leave room to add effort week to week. If you were to go to failure on auxiliary lifts, it still accumulates fatigue and contrasts the progression of “systemic fatigue” that we want to build week to week.