(Free) 3 Day Hybrid Strength Program
A fundamental hybrid program for returning/new athletes and busy individuals looking to build strength, mass, and improve their aerobic base.
What This Program Does
This is a 3-day hybrid training program designed for athletes who lift weights and want functionality for other activities. The focus is simple:
Build Strength
Build Muscle Mass
Maintain/Grow Aerobic Base
The main goal: Build your engine while your primary focus stays on strength and mass. The running here isn’t just cardio—it directly supports muscle development through cardiovascular adaptations that improve your body’s ability to recover and grow.
How to Run This Program
Duration: 6-12 weeks
Minimum: 6 weeks (anything less won’t produce meaningful adaptations)
Maximum: 12 weeks (then take a week off)
Deload Strategy: Every 3rd-4th week if you’re maintaining 85%+ of your 1RM on compound lifts (bench and squat). This keeps you progressing without burning out.
Training Split: 3-6 days per week, allowing recovery time for BJJ and other training. Extra sessions depend on extracurricular activity intensity & volume.
Want Something More Tailored?
If you need a program customized to your specific goals, schedule, and training volume, DM me “PROGRAM” on Instagram and I’ll send you more details.
Get the Program
The full program is available on Google Sheets.
Make a copy, adjust the numbers to your current lifts, and run it: [3 Day Beginner Hybrid Program]