Hybrid Starter — 6-Week Program

Strong. Fast. Built to last.

A six-week concurrent strength and conditioning block built around three phases: Foundation, Build, and Peak & Test. Six sessions a week, alternating strength days with conditioning days so one never blocks the other.

What's inside:

• 6 weeks, 3 phases — Foundation, Build, and Peak & Test
• 6 sessions per week: 3 strength days (squat, bench, deadlift primaries) + 3 conditioning days (Zone 2, intervals, long effort)
• Every week individually programmed — sets, volume, and conditioning structure all progress
• Full RPE effort scale for both lifting and conditioning
• Starting-load guide, warm-up protocol, and movement standards with form cues
• Exercise substitutions for missing equipment
• Phase checkpoints and a same-day strength + 2 km row test in Week 6

Equipment needed: Barbell, rack, plates, bench. A rower or a route you can run. Substitutions included.

Delivery: Instant download — you'll receive a link to the PDF by email right after checkout.

DISCLAIMER: We are not personal trainers and are not certified in anything related to training. This is simply what we've done and what has worked for us over 10+ years of service and lifting. We are not liable for any injuries you may incur using this program, and you do so at your own risk. Please use good judgement when making weight adjustments.