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Eric's 12-Week Hybrid Program
Here's a great way to get into strength and cardiovascular endurance training if you've never done both at the same time before. This 12 week "Hybrid Program" is scalable based on your fitness level a... Read More
Eric's 12-Week Hybrid Program
194 On-Demand Videos
1 Attached File
Eric's 12-Week Hybrid Program
On-Demand
1
Week 1: Day 1
Module 1: KB Goblet Squat
On-Demand
Can use a single dumbbell.
Module 2: Dumbbell Goblet Squat
On-Demand
Shows setup
Module 3: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 4: Barbell Pendlay Row
On-Demand
Module 5: Double Kettlebell Pendlay Row
On-Demand
Or double gorilla row
Module 6: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
Module 7: Dumbbell Calf Raises
On-Demand
Use specified % of your own Bodyweight for this exercise in each hand (25-40%)
2
Week 1: Day 2 (Endurance)
Module 8: Endurance
1 minute
·On-Demand
Introduction and Zone 2 Walk Through. Refer back for endurance or hybrid days.
3
Week 1: Day 4
Module 9: Bulgarian Split Squat
On-Demand
Set Up included
Module 10: Tempo Push Up
On-Demand
Slow going down
Module 11: Modified Tempo Push Up
On-Demand
On the knees
Module 12: Cable Machine Single Arm Pulldown
On-Demand
Can use a resistance band if no access to cable machine. Slower tempo if using a resistance band
Module 13: Banded Single Arm Pulldown
On-Demand
Module 14: Barbell Push Press
On-Demand
Use either this, dumbbells or kettlebells. Stay explosive
Module 15: Dumbbell Push Press
On-Demand
Use either this, barbell, or kettlebells. Stay explosive
Module 16: Cable Machine Face Pull
On-Demand
Can use resistance band if there is no access to a cable machine
Module 17: Banded Face Pull
On-Demand
Banded Face Pull
4
Week 1: Day 6
Module 18: Barbell Romanian Deadlift
On-Demand
Can use this, dumbbells, or kettlebells.
Module 19: DKB RDL
On-Demand
Can use this, dumbbells, or barbells.
Module 20: Modified Side Plank
On-Demand
Modification for Copenhagen Plank
Module 21: Cable Machine Kneeling Anti-Rotation
On-Demand
Can use resistance band if no access to cable machine
Module 22: Banded Kneeling Anti-Rotation Hold
On-Demand
Module 23: Dumbbell Step Up
On-Demand
Single Leg Step Up
5
Week 2: Day 2
Module 24: Barbell Glute Thrust
On-Demand
More focus on the glutes
Module 25: Dumbbell Hip Thrust
On-Demand
Glute Focused. Can use dumbbell or barbell above.
Module 26: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 27: Barbell Pendlay Row
On-Demand
Double Dumbbells or Double Kettlebells
Module 28: Barbell Strict Press
On-Demand
Double Dumbbells or Double Kettlebells
Module 29: DKB Calf Raise
On-Demand
or Dumbbells
6
Week 2: Day 4
Module 30: Trap Bar Deadlift
On-Demand
Can use barbell, dumbbells, or kettlebells for this conventional deadlift.
Module 31: DKB Conventional Deadlift
On-Demand
Double Dumbbells, Barbell, OR Trapper
Module 32: Tempo Push Up
On-Demand
Slow going down
Module 33: Banded Single Arm Pulldown
On-Demand
Pull Ups as an option (3 sets of 5-8 reps)
Module 34: Cable Machine Single Arm Pulldown
On-Demand
Can use a resistance band if no access to cable machine. Slower tempo if using a resistance band
Module 35: Barbell Push Press
On-Demand
Module 36: Banded Face Pull
On-Demand
Banded Face Pull
7
Week 2: Day 6
Module 37: KB Single Leg RDL
On-Demand
Opposite hand holding the weight
Module 38: Dumbbell Bicep Curl
On-Demand
Module 39: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 40: Cable Machine Kneeling Anti-Rotation
On-Demand
Can use resistance band if no access to cable machine
Module 41: Banded Kneeling Anti-Rotation Hold
On-Demand
Focus on the obliques and stability
Module 42: Dumbbell Step Up
On-Demand
Single Leg Step Up (With or without weight)
8
Week 3: Day 1
Module 43: Dumbbell Goblet Squat
On-Demand
Shows setup. Can use kettlebell
Module 44: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 45: Barbell Pendlay Row
On-Demand
Module 46: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
Module 47: DKB Calf Raise
On-Demand
9
Week 3: Day 4
Module 48: Bulgarian Split Squat
On-Demand
Set Up included
Module 49: Tempo Push Up
On-Demand
Slow going down
Module 50: Banded Single Arm Pulldown
On-Demand
Module 51: Barbell Push Press
On-Demand
Module 52: Banded Face Pull
On-Demand
Banded Face Pull
10
Week 3: Day 6
Module 53: Barbell Romanian Deadlift
On-Demand
Module 54: Dumbbell Bicep Curl
On-Demand
Module 55: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 56: Banded Kneeling Anti-Rotation Hold
On-Demand
Module 57: Dumbbell Step Up
On-Demand
Single Leg Step Up
11
Week 4: Day 2
Module 58: Barbell Hamstring Pause Thrust
On-Demand
or use dumbbell as shown in the next module.
Module 59: Dumbbell Pause Hip Thrust
On-Demand
Feet further out and added pause. Focus on hamstrings
Module 60: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 61: Barbell Pendlay Row
On-Demand
Module 62: Barbell Strict Press
On-Demand
Module 63: DKB Calf Raise
On-Demand
Can use dumbbells
12
Week 4: Day 4
Module 64: Trap Bar Deadlift
On-Demand
Can use barbell, dumbbells, or kettlebells for this conventional deadlift.
Module 65: DKB Conventional Deadlift
On-Demand
Module 66: Tempo Push Up
On-Demand
Slow going down
Module 67: Banded Single Arm Pulldown
On-Demand
Module 68: Barbell Push Press
On-Demand
Module 69: Banded Face Pull
On-Demand
Banded Face Pull
13
Week 4: Day 6
Module 70: DB Single Leg RDL
On-Demand
Opposite side as planted foot
Module 71: Dumbbell Bicep Curl
On-Demand
Module 72: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 73: Banded Kneeling Anti-Rotation Hold
On-Demand
Module 74: Dumbbell Step Up
On-Demand
Single Leg Step Up
14
Week 5: Day 1
Module 75: KB Goblet Squat
On-Demand
Can use a single dumbbell.
Module 76: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 77: Barbell Pendlay Row
On-Demand
Module 78: Banded Single Arm Pulldown
On-Demand
Module 79: DKB Calf Raise
On-Demand
Add a pause!
15
Week 5: Day 4
Module 80: Bulgarian Split Squat
On-Demand
Set Up included
Module 81: Tempo Push Up
On-Demand
Slow going down
Module 82: Banded Single Arm Pulldown
On-Demand
Module 83: Dumbbell Push Press
On-Demand
Can use barbell or kettlebells. Stay explosive
Module 84: Banded Face Pull
On-Demand
Banded Face Pull
16
Week 5: Day 6
Module 85: Barbell Romanian Deadlift
On-Demand
Module 86: Dumbbell Bicep Curl
On-Demand
Module 87: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 88: Banded Kneeling Anti-Rotation Hold
On-Demand
Module 89: Bodyweight Step Down
On-Demand
Slow descent. Can use weights too
17
Week 6: Day 2
Module 90: Barbell Hamstring Hip Thrust
On-Demand
Module 91: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 92: Barbell Pendlay Row
On-Demand
Module 93: DKB OH Press
On-Demand
Can use dumbbells or barbells
Module 94: DKB Calf Raise
On-Demand
18
Week 6: Day 4
Module 95: DKB Conventional Deadlift
On-Demand
Use trapbar, barbell, or dumbbells
Module 96: Tempo Push Up
On-Demand
Slow going down
Module 97: Banded Single Arm Pulldown
On-Demand
Module 98: Barbell Push Press
On-Demand
Module 99: Banded Face Pull
On-Demand
Banded Face Pull
19
Week 6: Day 6
Module 100: KB Single Leg RDL
On-Demand
Opposite hand holding the weight
Module 101: Dumbbell Bicep Curl
On-Demand
Module 102: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 103: Banded Kneeling Anti-Rotation Hold
On-Demand
Module 104: Weighted Step Down
On-Demand
Weight in hand with a slow descent
20
Week 7: Day 1
Module 105: Dumbbell Goblet Squat
On-Demand
Shows setup. Can do a double dumbbell front squat, double kettlebell front squat, or barbell front squat
Module 106: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 107: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 108: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
21
Week 7: Day 4
Module 109: Bulgarian Split Squat
On-Demand
Set Up included
Module 110: Tempo Push Up
On-Demand
Slow going down
Module 111: Banded Single Arm Pulldown
On-Demand
Module 112: Barbell Push Press
On-Demand
Module 113: Banded Face Pull
On-Demand
Banded Face Pull
22
Week 7: Day 6
Module 114: Barbell Romanian Deadlift
On-Demand
Module 115: Explosive Step Up
On-Demand
Any elevated surface. Focus on explosive drive
Module 116: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Module 117: Bodyweight Step Down
On-Demand
Slow descent
23
Week 8: Day 2
Module 118: Dumbbell Walking Lunges
On-Demand
Can use kettlebells. Weights at the sides
Module 119: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 120: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 121: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
Module 122: Barbell Romanian Deadlift
On-Demand
24
Week 8: Day 4
Module 123: Barbell Hamstring Pause Thrust
On-Demand
Module 124: Decline Push Up
On-Demand
Module 125: Banded Single Arm Pulldown
On-Demand
Module 126: Barbell Push Press
On-Demand
Module 127: Banded Face Pull
On-Demand
Banded Face Pull
25
Week 8: Day 6
Module 128: KB Single Leg RDL
On-Demand
Opposite hand holding the weight
Module 129: Explosive Step Up
On-Demand
Any elevated surface. Focus on explosive drive
Module 130: DDB Hang Power Clean
On-Demand
Can use a barbell, sandbags or kettlebells
Module 131: Barbell Hang Power Clean
On-Demand
Can use a barbell, kettlebells, or sandbags
Module 132: DKB Calf Raise
On-Demand
Module 133: Copenhagen Plank
On-Demand
Bench or Elevated Surface
26
Week 9: Day 2
Module 134: KB Walking Lunges
On-Demand
Kettlebells or Dumbbells at the sides
Module 135: Barbell Romanian Deadlift
On-Demand
Module 136: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 137: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 138: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
27
Week 9: Day 4
Module 139: Barbell Hamstring Pause Thrust
On-Demand
Can use a dumbbell too
Module 140: Tempo Push Up
On-Demand
Slow going down
Module 141: Banded Single Arm Pulldown
On-Demand
Module 142: Barbell Push Press
On-Demand
Module 143: Banded Face Pull
On-Demand
Banded Face Pull
28
Week 9: Day 6
Module 144: KB Single Leg RDL
On-Demand
Opposite hand holding the weight
Module 145: Assisted Pogo Hop
On-Demand
Module 146: Sandbag Hang Power Clean
On-Demand
Another option for a hang power clean
Module 147: Dumbbell Calf Raises
On-Demand
Use specified % of your own Bodyweight for this exercise in each hand (25-40%)
Module 148: Copenhagen Plank
On-Demand
Bench or Elevated Surface
29
Week 10: Day 2
Module 149: KB Racked Walking Lunges
On-Demand
Kettlebells Racked to encourage upright posture
Module 150: Barbell Romanian Deadlift
On-Demand
Module 151: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 152: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 153: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
30
Week 10: Day 4
Module 154: Barbell Hamstring Pause Thrust
On-Demand
Module 155: Tempo Push Up
On-Demand
Slow going down
Module 156: Banded Single Arm Pulldown
On-Demand
Module 157: Barbell Push Press
On-Demand
Module 158: Banded Face Pull
On-Demand
Banded Face Pull
31
Week 10: Day 6
Module 159: DB Single Leg RDL
On-Demand
Opposite side as planted foot
Module 160: Assisted Pogo Hop
On-Demand
Module 161: Assisted Single Leg Pogo Hop
On-Demand
Module 162: DKB Hang Power Clean
On-Demand
Can use barbells, dumbbells, or sandbags.
Module 163: Dumbbell Calf Raises
On-Demand
Use specified % of your own Bodyweight for this exercise in each hand (25-40%)
Module 164: Copenhagen Plank
On-Demand
Bench or Elevated Surface
32
Week 11: Day 2
Module 165: Dumbbell Walking Lunges
On-Demand
Can use kettlebells. Weights at the sides
Module 166: Barbell Romanian Deadlift
On-Demand
Module 167: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 168: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 169: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
33
Week 11: Day 4
Module 170: Barbell Hamstring Pause Thrust
On-Demand
Module 171: Decline Push Up
On-Demand
Hardest option in program. Add tempo
Module 172: Banded Single Arm Pulldown
On-Demand
Module 173: Dumbbell Push Press
On-Demand
Explosive. Use barbells if preferred
Module 174: Banded Face Pull
On-Demand
Banded Face Pull
34
Week 11: Day 6
Module 175: DB Single Leg RDL
On-Demand
Opposite side as planted foot
Module 176: Assisted Single Leg Pogo Hop
On-Demand
Can do double feet hops
Module 177: Barbell Hang Power Clean
On-Demand
Module 178: Dumbbell Calf Raises
On-Demand
Use specified % of your own Bodyweight for this exercise in each hand (25-40%)
Module 179: Copenhagen Plank
On-Demand
Bench or Elevated Surface
35
Week 12: Day 2
Module 180: KB Racked Walking Lunges
On-Demand
Module 181: Barbell Romanian Deadlift
On-Demand
Module 182: Dumbbell Incline Chest Press
On-Demand
Bench at 30 degree incline
Module 183: Dumbbell Supported Row
On-Demand
Can use kettlebells
Module 184: Kneeling Dumbbell Shoulder Press
On-Demand
Kneeling Press (Same Leg, Same Hand)
36
Week 12: Day 4
Module 185: Barbell Hamstring Pause Thrust
On-Demand
Module 186: Tempo Push Up
On-Demand
Slow going down
Module 187: Banded Single Arm Pulldown
On-Demand
Module 188: Barbell Push Press
On-Demand
Module 189: Banded Face Pull
On-Demand
Banded Face Pull
37
Week 12: Day 6
Module 190: DB Single Leg RDL
On-Demand
Opposite side as planted foot
Module 191: Assisted Single Leg Pogo Hop
On-Demand
Module 192: Barbell Hang Power Clean
On-Demand
Module 193: DKB Calf Raise
On-Demand
Module 194: Copenhagen Plank
On-Demand
Bench or Elevated Surface
Meet Your Coach
Eric Sung
CSCS, PPSC, CPT, PN-1
Hi! I am a CSCS (Strength & Conditioning) fitness professional that loves everything there is to know about training. Check my page out for current and upcoming programs that can help guide you to a variety of fitness goals - whatever they might be!
Who's This For
Those who want to improve on their endurance while also building muscle. Perfect for runners in their off-season looking to put on some strength as they transition into pre-season or in-season.
Equipment
Required
Access to barbells
dumbbells
kettlebells
cable machines
resistance bands
adjustable benches.
Features
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Web + Mobile Apps
Leave Notes
Integrate Wearables
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