MODERATE HYBRID | 8 WEEKS

Build strength, muscle and endurance with four lifting sessions and three cardio sessions per week. Clear exercise demonstrations, sets, rep ranges, rest times and coaching cues help you train confidently and track your progress.

YOUR WEEK

Day 1: Upper A + Easy Cardio

Day 2: Lower A

Day 3: Recovery

Day 4: Upper B + Controlled Intervals

Day 5: Lower B

Day 6: Rest

Day 7: Longer Easy Cardio

CHOOSE YOUR CARDIO

Choose running or run-walk, or use a bike, elliptical, rower or incline walk at the same time and effort. Easy cardio allows full-sentence conversation; intervals should be controlled and repeatable, never an all-out sprint. Separate lifting and cardio by several hours when practical, and shorten sessions if recovery suffers. This is general fitness training, not a race-specific running plan.

WHAT YOU GET

Eight weeks of organized gym workouts, progressive overload guidance, warm-up and recovery instructions, exercise alternatives, and practical protein and nutrition guidance.

HOW TO PROGRESS

Weeks 1–3: learn the movements and build controlled reps. Add weight slightly once all working sets reach the top of the range with good form. Week 4: reduce the workload. Weeks 5–7: build on your logs and push harder with clean technique. Week 8: reduce the workload and compare controlled performance with your starting point. Optional isolation drop sets are limited to Weeks 5–7; they are never required on every set.

TRAINING THAT FITS YOU

Designed for gym access. Use a consistent machine, dumbbell, barbell or cable alternative when needed. Newer lifters can begin with fewer working sets and build gradually. After eight weeks, use your logs to repeat the split and keep progressing.

$29.99 one-time purchase. Personalized one-to-one coaching is a separate service.