12 Week Hybrid Training Guide

The Ultimate 12-Week Hybrid Training Plan – Strength + Endurance for Peak Performance

This program is built for athletes who want the best of both worlds — serious strength gains and endurance. Over 12 weeks, you’ll follow a progressive plan that blends a classic Push / Pull / Legs strength split with three targeted run or cardio sessions per week. The result? You’ll build muscle, increase power, and develop the aerobic engine to sustain it.

What’s Inside:

• 12 Weeks of Structured Training:  broken down by day, with clear progression each week.
• 3 Strength Days: Push, Pull, and Legs, with exercise variations and optional HIIT finishers.
• 3 Conditioning Days: Zone 2 long runs, tempo/interval sessions, and speed or alternative cardio (stairmaster, ruck, bike).
• Bonus HIIT Workouts: Challenge yourself with extra circuits, including the legendary Murph workout.
• Optional Substitutions & Variations: So you can adapt to your goals, equipment, and recovery needs.
• Science-Backed Recovery Tips: Learn the methods I use daily, from mobility work to ice baths, sauna, compression, and fueling strategies.

Who It’s For:

• Hybrid athletes balancing gym work and endurance sports.
• Runners who want to get stronger without losing speed.
• Lifters who want to improve stamina and cardio capacity.
• Anyone chasing peak physical performance while avoiding burnout.

Results You Can Expect:

• Increased strength in all major lifts.
• Greater aerobic capacity and faster run paces.
• Improved recovery and resilience.
• A stronger, leaner, and more athletic physique.