Hybrid Athlete by Sascha Huber

Transform your fitness journey with the **Hybrid Athlete by Sascha Huber**, a comprehensive 10-week program designed for those ready to elevate their strength and endurance. Committing to six days a week, you'll engage in a dynamic mix of compound lifts, cardio, and bodyweight exercises tailored for a garage gym setup. Each workout targets multiple muscle groups, ensuring balanced development and peak performance. Get ready to push your limits and become the hybrid athlete you aspire to be!

This program is designed to transform the body into an athletic physique. The goal is to build or maintain muscle while simultaneously improving endurance—creating a true hybrid athlete.

The strength training is tailored to my garage gym setup and follows a three-day split: full body, upper body, and lower body. Typically, all exercises are performed in 3 sets of 6–10 repetitions. Each session begins with approximately 3 minutes of warm-up of your choice, followed by 3–5 minutes of light stretching. Depending on the exercise and weight, 1–2 warm-up sets with lighter weights are recommended. Rest periods between sets are 2–3 minutes for larger muscle groups and 1–2 minutes for smaller ones.

For LISS (Low-Intensity Steady State) cardio sessions, start with 30 minutes and gradually increase over time.

For Zone 2 training, a 12-minute HIIT workout of your choice is recommended.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Hack Squat Landmine

Glute Bridge (Dumbbell)

Lat Pulldown

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Dips Between Chairs

Russian Twist

Cardio (LISS)

Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Goblet Squat

Sumo Squat

Side Plank

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Tuck Crunches

Cardio (Zone 2)

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