New

BUILD

Focus Hybrid

Bodybuilding
Coach
Darragh McGeown

BUILD is our physique program designed to build muscle the Hybrid way. It is a Full Body 3x per week split to still allow time for you to fit in running or conditioning work.

$40 / mo
Start My 7-Day Free Trial
benefit-image-0
BUILD STRENGTH & MUSCLE
No fluff, just exercises at appropriate rep ranges that will get you big & strong!!
benefit-image-1
FULL BODY SESSIONS
We're doing full body splits so even if you miss a session during a week you've still hit every muscle group at least twice.
Features
feature-icon
Programming 4 days per week
3 x Full Body Strength Session + 1 Optional Conditioning Session
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbells // Barbell // Squat Rack
Recommended
Machines
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
SESSION 1

A

Cable Incline Press

4 x 12

B

Chest Supported Row

4 x 12

C

Neutral Grip Lat Pulldown

3 x 12

D

Seated Lateral Raise

3 x 12

E

Rope Overhead Extension

3 x 12

F

Leg Extension

3 x 15

G

Seated Bayesian Curl

3 x 12

H

Roman Chair Leg Raises

3 x 12

Wednesday
SESSION 2

A

Romanian Deadlift

4 x 6

B

Overhead Press

4 x 6

C

DB Bench Press

3 x 15

D

Seated Row

3 x 12

E

Prone Lateral Raise

3 x 15

F

Cable Face Pull

3 x 15

Friday
SESSION 3

A

Cable Fly

3 x 12

B

Prone Reverse Fly

3 x 12

C

Cuffed Lateral Raise

3 x 12

D

Tricep Rope Pulldowns

3 x 15

E

Seated Incline DB Curls

3 x 12

Coach
More from Focus Hybrid
coach-avatar Darragh McGeown

Darragh has 20 years experience as an S&C coach.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BUILD
screenshot1
BUILD
screenshot2
BUILD
screenshot3

More from Focus Hybrid

teams
BUILD
Start My 7-Day Free Trial