Hybrid Strength Club

Strength & Conditioning, General Fitness, Personal Training
Coach
matthew bridge

HYBRID OPT | 20-Week Strength & Muscle Building Programme

Take the guesswork out of your gym training with the Hybrid OPT Model by Hybrid Strength Club.

Designed for everyday gym-goers wanting to build strength, develop muscle, improve movement quality and become more athletic.

šŸ‹ļø 4 training days per week

šŸ’Ŗ 5 progressive training phases

šŸ“ˆ Structured sets, reps and progressive overload

āš” Strength, hypertrophy, stability and power development

šŸŽÆ Lifting technique and skill development

Built around a progressive 20-week system, each phase develops on the last to help you train with purpose and build long-term results.

Suitable for beginners through to experienced gym-goers, with access to a fully equipped commercial gym.

20 Weeks. 5 Phases. One Complete Training System.

HYBRID STRENGTH CLUB

Train with purpose. Build strength. Move better.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get Hybrid OPT Model
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Structured Training, Real Progress
No more random workouts. Follow a progressive 20-week programme designed to build on your results every four weeks.
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Build Strength & Muscle
Develop lean muscle, increase your lifting strength and improve your overall physical performance through proven resistance training principles.
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Move Better, Train Smarter
Improve stability, coordination and movement control while building a strong foundation for more challenging exercises.
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Break Through Training Plateaus
Five progressive training phases provide new challenges through planned changes in exercises, training volume and intensity.
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Become Stronger, Fitter & More Athletic
Go beyond traditional gym training by developing muscular endurance, strength and explosive power in one complete programme.
Features
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Programming 7 days per week
20 weeks, 4 days per week. Build strength, muscle, stability and power through progressive training, lifting skills and structured workouts.
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Delivered through TrainHeroic
Train with structure to keep you progressing.
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Sample Week
Week 1 of 20-week program
Sunday
Stab. End. W1D1

A

Foot roll

1 x 0:30

B1

King Deadlift

2 x 10

B2

Dead Bug

2 x 20

B3

Broad Jump

2 x 4

C

Goblet Squat

2 x 20 @ 7

D

Deadlift

5 x 5 @ 60 %

E

Single Leg RDL

3 x 12 @ 7

F

Front Foot Elevated Split Squat

3 x 15 @ 7

G

Prone Machine Hamstring Curl

3 x 15 @ 7

H

Plank

3 x 0:30

Monday
Stab. End. W1D2

A1

Bird Dog

2 x 12

A2

Cable Facepull

2 x 20 @ 7

A3

90/90 Passive Hang

2 x 0:20

B

Incline DB Bench Press

3 x 20 @ 7

C

Bench Press

4 x 10 @ 60, 60, 62.5, 62.5 %

D

Single Arm Cable Row

3 x 15 @ 7

E

Standing DB Press

3 x 15 @ 7

F

Lat Pulldown

3 x 15 @ 7

G

Paloff Press

3 x 12 @ 7

H

DB Bicep Curls

3 x 12 @ 7

Wednesday
Stab. End. W1D3

A

Foot roll

1 x 0:30

B1

Poliquin step up

2 x 10

B2

Dead Bug

2 x 12

B3

Squat Jump

2 x 4

C

Behind the Neck Lat Pulldown

3 x 20 @ 7

D

Back Squat

12, 12, 8, 8, 5, 5 @ 60, 60, 70, 70, 75, 75 %

E

DB Bulgarian Split Squat

3 x 15 @ 7

F

Romanian Deadlift

3 x 15 @ 7

G

Single Leg Glute Bridge

3 x 15 @ 7

H

Side Plank

3 x 0:30

Thursday
Stab. End. W1D4

A1

90/90 Passive Hang

2 x 0:20

A2

W Raise

2 x 12 @ 6

A3

Dips

2 x 8

B

Decline DB Bench Press

3 x 15 @ 7

C

Close Grip Bench Press

4 x 10 @ 100, 90, 90, 90 %

D

Seated Cable Row

3 x 15 @ 7

E

Hand Release Push-Up

3 x 15

F

Cable Facepull

3 x 15 @ 7

G

Seated Incline DB Curls

3 x 15 @ 7

H

Hanging Leg Raise

3 x 12

Coach
More from Hybrid Strength Club
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u80 Strongman

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Your Strength Journey Starts Here.

Stop guessing and start training with purpose. The Hybrid OPT Model gives you 20 weeks of structured, progressive training designed to build strength, muscle, confidence and overall performance. Train with purpose. Progress with confidence. Become stronge

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