3x week | Hybrid Athlete Program

(The 18-Week)

3x/Week Hybrid Athlete Program

Step into the gym three times a week and embark on a journey to build strength, muscle, and athletic performance. This 18-week program is designed for the hybrid athlete who wants more than just size—it’s about becoming powerful, resilient, and capable in all areas.

Each session blends a variety of movement types:

- Strength-focused lifts to build raw power,

- Accessory and isolation exercises to sculpt and
strengthen muscles

- Functional and athletic movements to improve coordination, balance, and overall performance.

For best results, the program pairs perfectly with running. Whether it’s short sprints to develop explosiveness or longer runs to boost endurance, incorporating cardio improves cardiovascular health, recovery, and overall athleticism. Running complements your strength and hypertrophy work, helping you become a fitter, faster, and more resilient hybrid athlete.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Lying Leg Curl

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Calf Raise (Leg Press)

Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Reverse Pec Deck

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

0 reviews for 3x week | Hybrid Athlete Program