Cardio + Lift Hybrid
Lifting 4 days + steady-state cardio for body recomposition.
Frequency: 5x / week · Duration: 12 weeks · Workout: ~60 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
5 training days, 13 exercises across the week, 39 sets in total in the 2-12 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 13 different exercises rather than repeating a few.
Goals: Fat Loss, General Fitness
Equipment: Full Gym
Weekly Schedule
Lift Upper — Upper
- Bench Press: 4 × 6, rest 2 min
- Barbell Row: 4 × 8, rest 90s
- Overhead Press: 3 × 8, rest 90s
- Pull-up: 3 × AMRAP, rest 90s
Cardio — Cardio
1 exercises (Pro).
Lift Lower — Lower
3 exercises (Pro).
Cardio — Cardio
1 exercises (Pro).
Lift Full — Full
4 exercises (Pro).
Progression Guidance
Increase cardio duration 5min per week; keep lifts heavy.