Hybrid program · Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 12
Strength + Burpee & Rope
Full-body lift then conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 3 × 8-10 | Legs |
| Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Burpees | 3 × 10 | Full Body |
| Jump Rope | 2 × 60 sec | Cardio |
Hinge & Pull + Jumps
Deadlift and pull then leg conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Pull-Ups | 3 × 8-10 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Squat Jumps | 3 × 12 | Legs |
| Mountain Climbers | 2 × 45 sec | Core |
Upper + Full-Body Finisher
Push and pull then circuit
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Incline Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Walking Lunges | 2 × 10 each leg | Legs |
| Burpees | 2 × 10 | Full Body |
| Jump Rope | 2 × 45 sec | Cardio |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Hybrid Conditioning Focus?
Hybrid Conditioning Focus is 3 sessions per week, run for 4 weeks.
Is Hybrid Conditioning Focus good for beginners?
Hybrid Conditioning Focus is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Hybrid Conditioning Focus?
Open Hybrid Conditioning Focus in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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Run Hybrid Conditioning Focus in RepEight.
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