ADVANCED HYBRID

The Hybrid Lab

Strength & Conditioning
Coach
Colm Bates

CARDIO = MORE YEARS! WEIGHTS = BETTER YEARS!

When you train everything you are ready for anything!

Introducing our latest Advanced Hybrid Training Program.

This Program is aimed at Athletes looking to take their Fitness Capabilities to the Next Level.

12 Weeks Consisting of 6 Gym Sessions and 3 Running Sessions per week this program will push you to your limits.

This Program has been designed specifically to bridge the gap between training for endurance and training for aesthetics. It has been carefully constructred to allow Daily Gym Sessions and still Allow adequate time for Muscle recovery helping you hit personal bests in the weight room and on the roads!.

In the 12 weeks you will:

Gain muscle and increase strength - Lose fat and Increase confidence - Build Aerobic Capacity and increase health.

Cardio adds Chapters to your life, Weights enrich the pages - Join our program, Combine them both and we can create a story worth telling!

$60
Get ADVANCED HYBRID
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BUILD
Revolutionize your physique and unleash your inner strength with our science backed gym workouts to help you pack on lean muscle mass and sculpt a powerful physique. We utilize targeted strength training based around core movements and hypertrophy principles to help push you past your limits, achieve personal bests and look good while doing it.
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SHRED
Transform your body and re-ignite your confidence with the power of Hybrid Training! Hybrid Training has been supported by many fitness professionals as the best way to lose fat and get shredded. Use this program along side a consistent nutritious Diet and say goodbye to stubborn fat and hello to a leaner, stronger you!
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ENGINE
Build your engine and increase Aerobic Capacity! Whether you're planning to run a 1k, 5k, 10k, Half Marathon or even a Marathon. This Program has you covered! We incorporate Tempo runs & Long endurance runs to compliment your hard work in the Gym and help you achieve peak performance!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Cable Machine // Plate Loaded Machines
Recommended
Treadmill
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Sample Week
Week 1 of 12-week program
Sunday
Advanced Hybrid - Upper 1

A

Incline DB Bench Press

B

Shoulder Press

C

Dip

D

DB Lateral Raise

E

DB Chest Fly

F1

Alternating DB Hammer Curl

F2

Tricep Pushdown

G1

EZ Bar Curl

G2

Tricep Rope Pulldowns

Sunday
Advanced Hybrid - Tempo Runs 1

A

Run

Monday
Advanced Hybrid - Upper 2

A

Seated Row

B

Lat Pull Downs

C

Rear Delt Flyes

D

Barbell Shrug

E1

Preacher Curls

E2

Criss Cross Tricep Extensions

F1

Incline DB Hammer Curl

F2

Split Stance Overhead Tricep Extension

Tuesday
Advanced Hybrid - Lower 1

A

Hack Squat

B

Prone Machine Hamstring Curl

C

Leg Extension

D

Bulgarian Split Squat

E1

Seated Calve Raises

E2

Standing Calve Raises

F1

Strict Lower Hanging Leg Lifts

F2

GHD Sit-Up

Wednesday
Advanced Hybrid - Upper 3

A

DB Bench Press

B

DB Shoulder Press

C

Chest Cable Flyes

D

Rope Face Pulls

E

Decline Bench Press

F1

DB Spider Curl

F2

EZ Bar Lying Tricep Extension

G1

Preacher Hammer Curl

G2

Tricep Pushdown

Wednesday
Advanced Hybrid - Moderate Runs 1

A

Run

Thursday
Advanced Hybrid - Upper 4

A

Seated Row

B

Lat Pulldown

C

Rope Criss Cross Pulldowns

D

Dumbbell Shrugs

E1

Cable Curls

E2

Split Stance Overhead Tricep Extension

F1

Cable Hammer Curls

F2

Supine DB Tricep Press

Friday
Advanced Hybrid - Lower 2

A

Leg Press

B

Seated Banded Leg Curls

C

Front Squat

D

Romanian Deadlift

E1

Calf Raise

E2

Seated Calve Raises

F1

Cable Crunch

F2

Ab Roll Outs

Saturday
Advanced Hybrid - Sunday Long Run Day

A

Run

Coach
More from The Hybrid Lab
coach-avatar Colm Bates

Coach Batesy! Here to help you on your new Fitness Adventure

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Stop The Guess Work!

Don't wait any longer to transform your body and elevate your fitness journey. Join our community today and take the first step towards a healthier, stronger and fitter you. Invest in yourself and start your transformation now

Get ADVANCED HYBRID
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