The Hybrid Transformation Program

Mike Wiseman Coaching

Multi-sport, Endurance, Bodybuilding
Coach
Mike Wiseman

Spending hours in the gym doesn't guarantee you results.

Sure, the mental health benefits are there. It's good to zone out and clear your head.

But lets be honest, we wanna look good as well don't we ?

Don't take it personal if you push training and still don’t see much physical change.

You don’t need to add a supplement or give up bread.

You just need some clear steps in front of you that will gradually bring:

  1. A reduction in body fat
  2. An improvement in fitness
  3. An increase in muscle mass

That’s usually what we’re after isn’t it ? It’s something along those lines.

Most of the guys you see in my transformations trained regularly prior to joining. So what changed ? How did we go from an average physique, to shredded year-round ?

That's what I want to show you in the program.

A look into what it takes to completely transform how you look, feel, and perform.

You'll learn how a true Hybrid program is structured so you can get the best of both worlds:

Peak physique and Elite endurance.

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Results that speak for themselves
I've helped 100s of guys get in peak shape. The framework is simple and easy to follow, all you need to do is show up. Fat loss done right will have you looking JACKED despite a drop on the scale.
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I've been where you are
I know how it feels to fall out of shape, and I know what it takes to reverse it.
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I'm not here to bullsh*t you
Look, any decent coach can get themself in shape. But helping others do it is a different ball game. There's no secrets in here, just experience in world-class results.
Features
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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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Delivered through TrainHeroic
Get access to your own app to follow the training program and log progress.
Equipment
Required
Barbell // Dumbbells // Skierg // Rower // Bike
Recommended
Kettlebells // Sandbags // Treadmill
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1: Lower

A

Bike

1 x 10:00

B

Safety bar split squat

3 x 5

C

RDL

6, 8

D

Sled work

5 x 10

E

Bike

1 x 10:00

Monday
Week 1 Day 2 AM: Upper

A

Bench Press.

3, 5

B1

Flat DB bench

8, 12, 15

B2

Neutral grip chin up

3 x MAX

C1

Seated shoulder press

3 x 10

C2

Chest supported DB row

3 x 10

D1

EZ bicep curl.

3 x 12

D2

Tricep Extension

3 x 12

E

Hanging leg raise

3 x MAX

Monday
Week 1 Day 2: PM Steady Run
Tuesday
Week 1 Day 3: Zone 2 Bike

A

Bike

1 x 45:00

Wednesday
Week 1 Day 4: Double threshold day

A

Rower

1 x 1000

B

Rower

5 x 600

Thursday
Upper (optional) or Rest Day

A1

Mobility Flow 01

A2

Mobility Flow 02

A3

Mobility Flow 03

A4

Mobility Flow 04

A5

Mobility Flow 05

A6

Mobility Flow 06

B

Flat Dumbbell Bench Press

6, 6, 8, 8

C1

Inverted row.

3 x 20

C2

Seated shoulder press

3 x 8

D

Bent over cable flys

3 x 10

E

Lat Pulldown.

3 x 12

F

Incline bicep curls

3 x 12

G

Tricep Extension

3 x 12

Friday
Week 1 Day 6: Compromised session

A1

SkiErg.

3 x 500

A2

BBJ

3 x 10

A3

Run.

3 x 500

B1

Wall ball

3 x 20

B2

Farmers Carry 1

3 x 1:00

B3

Bike

3 x 1000

C

Sled Pull

3 x 20

Saturday
Week 2 Day 0: Steady run
Coach
coach-avatar Mike Wiseman

I know how it feels to fall out of shape. And I know what it takes to fix it. When you’re in a good routine with training and diet, other areas of life improve. I love to work with people who are driven to be better.

The Proof
verified-athlete-avatar David B

Only 3lbs weight difference

Verified Athlete

"I'd recommend the program to anyone who wants to make positive changes to how they view training"

verified-athlete-avatar Tom B

Tom hit this result on his 30th birthday

Verified Athlete

"Fittest I've ever been"

verified-athlete-avatar Joey M

Shredded

Verified Athlete

"This is the best shape I've been in. Mike knows his stuff."

The Hybrid Transformation Program