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Thanks for being part of Hybrid Training Crew!

Below, you'll find a full month of free programming crafted by Semaj to help you introduce you to hybrid training.

Hybrid training goes beyond traditional workouts; it’s about creating a strong, balanced body that’s ready for any challenge. With Semaj’s programming, you’ll experience a dynamic blend of functional strength, cardio conditioning and mobility work, helping you build the stamina, power, and resilience needed to perform at your best.

Feel free to DM us on Instagram if you have any questions!

4 Workouts Per Week
5 Workouts Per Week
6 Workouts Per Week
Week 1

Day 1: Strength Session 1

  • Warm-up: 5-10 minutes of dynamic stretches
  • Squats: 4 sets of 8-10 reps
  • Bench Press: 4 sets of 8-10 reps
  • Bent-over Rows: 4 sets of 8-10 reps
  • Box Jumps: 10:00 EMOM of 5 reps
  • Cool down: Stretching

Day 2: Cardio Interval Workout

  • Warm-up: 5-10 minutes of light jogging or dynamic stretches
  • Interval Workout (30 seconds on, 30 seconds off):some text
    • Bike, Row, Ski Erg
    • Burpees
    • KB swings
  • Repeat the circuit 4-6 times.
  • Cool down: 5-10 minutes of stretching

Day 3: Rest or Active Recovery

  • Light activity like walking or yoga.

Day 4: Strength Session B

  • Warm-up: 5-10 minutes of dynamic stretches
  • Deadlifts: 4 sets of 8-10 reps
  • Overhead Press: 4 sets of 8-10 reps
  • Lunges: 3 sets of 10 reps per leg
  • Russian Twists: 3 sets of 15 reps per side
  • Cool down: Stretching

Day 5: Long Run

  • Duration: 45-60 minutes at a comfortable pace.

Day 6 & 7: Rest or Light Activity

  • Focus on recovery with light activity or stretching.
Week 2

Day 1: Strength Session A (Increase Weights)

  • Repeat Day 1 from Week 1, increasing weights by 5-10% if comfortable.

Day 2: Cardio Interval Workout (Increase Duration)

  • Warm-up: 5-10 minutes of light jogging or dynamic stretches
  • Interval Workout (40 seconds on, 20 seconds off):some text
    • Sprinting
    • Jumping Jacks
    • Burpees
    • High Knees
  • Repeat the circuit 4-6 times.
  • Cool down: 5-10 minutes of stretching

Day 3: Rest or Active Recovery

Day 4: Strength Session B (Increase Volume)

  • Add 1 additional set to each exercise from Week 1.

Day 5: Long Run

  • Duration: 60 minutes at a comfortable pace.

Day 6 & 7: Rest or Light Activity

‍

Week 3

Day 1: Strength Session A (Supersets)

  • Warm-up: 5-10 minutes of dynamic stretches
  • Superset: Squats + Bench Press (3 sets of 8-10 reps each)
  • Superset: Bent-over Rows + RDLs (3 sets of 8-10 reps and 30-45 seconds)
  • 10:00 EMOM DB Clean x5
  • Cool down: Stretching

Day 2: Cardio Interval Workout (Add Variety)

  • Warm-up: 5-10 minutes of light jogging or dynamic stretches
  • Interval Workout (30 seconds on, 15 seconds off):some text
    • Box Jumps
    • Kettlebell Swings
    • Battle Ropes
    • Skaters
  • Repeat the circuit 4-5 times.
  • Cool down: 5-10 minutes of stretching

Day 3: Rest or Active RecoveryDay 4: Strength Session B (Power Focus)

  • Warm-up: 5-10 minutes of dynamic stretches
  • Power Cleans: 4 sets of 5-6 reps
  • Push Press: 4 sets of 8-10 reps
  • Bulgarian Split Squats: 3 sets of 8 reps per leg
  • Core: Hanging Leg Raises, 3 sets of 10-12 reps
  • Cool down: Stretching

Day 5: Long Run

  • Duration: 60-75 minutes at a comfortable pace.

Day 6 & 7: Rest or Light Activity

Week 4

Day 1: Strength Session A (Max Effort)

  • Warm-up: 5-10 minutes of dynamic stretches
  • Max Squats: 3 sets of 5 reps
  • Max Bench Press: 3 sets of 5 reps
  • Bent-over Row: 3 sets of 8-10 reps
  • Core: Plank Variations, 3 sets of 30-45 seconds
  • Cool down: Stretching

Day 2: Cardio Interval Workout (Endurance Focus)

  • Warm-up: 5-10 minutes of light jogging or dynamic stretches
  • Longer Interval Workout (1 minute on, 1 minute off):some text
    • Sprinting
    • Burpees
    • High Knees
    • Jump Squats
  • Repeat the circuit 4-5 times.
  • Cool down: 5-10 minutes of stretching

Day 3: Rest or Active RecoveryDay 4: Strength Session B (Deload Week)

  • Warm-up: 5-10 minutes of dynamic stretches
  • Bodyweight Squats: 3 sets of 10-15 reps
  • Push-ups: 3 sets of 10-15 reps
  • Light Lunges: 3 sets of 10 reps per leg
  • Core: Side Plank, 3 sets of 30 seconds each side
  • Cool down: Stretching

Day 5: Long Run

  • Duration: 75-90 minutes at a comfortable pace.

Day 6 & 7: Rest or Light ActivityNotes:

  • Stay hydrated and maintain a balanced diet for optimal recovery.
  • Listen to your body and adjust the program as needed.
  • Incorporate rest days or light activity as required.

Feel free to modify any exercises based on your preferences and equipment availability!

Week 1

Day 1: Upper Body Strength

  • Warm-up: 5-10 minutes of dynamic stretches
  • Bench Press: 4 sets of 8-10 reps
  • Bent-over Row: 4 sets of 8-10 reps
  • Overhead Press: 3 sets of 10-12 reps
  • Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
  • Core: Plank Superheroes, 3 sets of 30-45 seconds
  • Cool down: Stretching

Day 2: Long Run/Cycle/Swim & Core/Stability

  • Endurance Activity:some text
    • Long Run: 45-60 minutes at a steady pace
    • OR Cycle: 60 minutes at a moderate intensity
    • OR Swim: 30-45 minutes focusing on technique and endurance
  • Core/Stability:some text
    • Russian Twists: 3 sets of 15 reps per side
    • Bird-Dogs: 3 sets of 10 reps per side

Day 3: Active Recovery

  • Easy Walk: 30-45 minutes
  • Yoga or Light Stretching: 20-30 minutes

Day 4: Lower Body Strength & Plyometrics

  • Warm-up: 5-10 minutes of dynamic stretches
  • Squats: 4 sets of 8-10 reps
  • Deadlifts: 4 sets of 8-10 reps
  • Lunges: 3 sets of 10 reps per leg
  • Superset: Jump Lunges + Box Jumps: 3 sets of 8-10 reps
  • Core: Side Plank, 3 sets of 30 seconds each side
  • Cool down: Stretching

Day 5: Interval Training & Core/Stability

  • Interval Training:some text
    • Running Intervals: 5-10 min warm-up, 5 x 1 min hard effort with 2 min recovery jog, 5-10 min cool down
    • OR Bike Intervals: 5-10 min warm-up, 5 x 1 min hard effort with 2 min easy spin, 5-10 min cool down
  • Core/Stability:some text
    • Plank to Push-up: 3 sets of 8-10 reps
    • Leg Raises: 3 sets of 10-12 reps

Day 6: Full Body Strength

  • Warm-up: 5-10 minutes of dynamic stretches
  • Kettlebell Swings: 4 sets of 12-15 reps
  • Thrusters: 4 sets of 10-12 reps
  • TRX Rows or Dumbbell Rows: 3 sets of 10-12 reps
  • Farmer's Walk: 3 sets of 30-45 seconds
  • Core: Bicycle Crunches, 3 sets of 15 reps per side
  • Cool down: Stretching

Day 7: Full Rest Day

Week 2

Day 1: Upper Body Strength (Increase Weights)

  • Repeat Day 1 from Week 1, increasing weights by 5-10% if comfortable.

Day 2: Long Run/Cycle/Swim & Core/Stability (Increase Duration)

  • Endurance Activity:some text
    • Long Run: 60-75 minutes
    • OR Cycle: 75 minutes
    • OR Swim: 45-60 minutes
  • Core/Stability:some text
    • Plank Variations (forearm, side): 3 sets of 30-45 seconds each

Day 3: Active Recovery

  • Light Bike or Erg: 30-45 minutes at an easy pace
  • Yoga or Stretching: 20-30 minutes

Day 4: Lower Body Strength & Plyometrics (Increase Volume)

  • Add 1 additional set to each exercise from Week 1.

Day 5: Interval Training & Core/Stability (Increase Intensity)

  • Interval Training:some text
    • Running Intervals: 5-10 min warm-up, 6 x 1 min hard effort with 1.5 min recovery, 5-10 min cool down
    • OR Bike Intervals: 5-10 min warm-up, 6 x 1 min hard effort with 1.5 min easy spin, 5-10 min cool down
  • Core/Stability:some text
    • Hanging Knee Raises: 3 sets of 10-12 reps
    • Side Plank Rotations: 3 sets of 8-10 reps per side

Day 6: Full Body Strength (Varied Exercises)

  • Push-ups: 3 sets of 10-15 reps
  • Goblet Squats: 4 sets of 10-12 reps
  • Dumbbell Deadlifts: 4 sets of 10-12 reps
  • Medicine Ball Slams: 3 sets of 10-12 reps
  • Core: Plank with Shoulder Taps, 3 sets of 10 reps per side

Day 7: Full Rest Day

Week 3

Day 1: Upper Body Strength (Supersets)

  • Superset: Bench Press + Bent-over Row (3 sets of 8-10 reps each)
  • Superset: Overhead Press + Pull-ups (3 sets of 8-10 reps each)
  • Core: Plank Variations, 3 sets of 30-45 seconds each

Day 2: Long Run/Cycle/Swim & Core/Stability

  • Endurance Activity:some text
    • Long Run: 75-90 minutes
    • OR Cycle: 90 minutes
    • OR Swim: 60 minutes
  • Core/Stability:some text
    • Dead Bugs: 3 sets of 10-12 reps per side
    • Bird-Dogs: 3 sets of 10 reps per side

Day 3: Active Recovery

  • Easy Walk: 30-45 minutes
  • Yoga or Light Stretching: 20-30 minutes

Day 4: Lower Body Strength & Plyometrics (Power Focus)

  • Power Cleans: 4 sets of 5-6 reps
  • Front Squats: 4 sets of 8-10 reps
  • Box Jumps: 3 sets of 8-10 reps
  • Core: Side Plank with Leg Lift, 3 sets of 8-10 reps per side

Day 5: Interval Training & Core/Stability

  • Interval Training:some text
    • Running Intervals: 5-10 min warm-up, 5 x 2 min hard effort with 2 min recovery jog, 5-10 min cool down
    • OR Bike Intervals: 5-10 min warm-up, 5 x 2 min hard effort with 2 min easy spin, 5-10 min cool down
  • Core/Stability:some text
    • Plank to Push-up: 3 sets of 8-10 reps
    • V-Ups: 3 sets of 10-12 reps

Day 6: Full Body Strength (Deload Week)

  • Bodyweight Squats: 3 sets of 10-15 reps
  • Push-ups: 3 sets of 10-15 reps
  • Dumbbell Rows: 3 sets of 10-12 reps
  • Core: Reverse Crunches, 3 sets of 10-12 reps

Day 7: Full Rest Day

Week 4

Day 1: Upper Body Strength (Max Effort)

  • Max Bench Press: 3 sets of 5 reps
  • Max Bent-over Row: 3 sets of 5 reps
  • Superset: Overhead Press + Pull-ups (3 sets of 8-10 reps each)
  • Core: Plank with Arm Reach, 3 sets of 30 seconds

Day 2: Long Run/Cycle/Swim & Core/Stability (Endurance Focus)

  • Endurance Activity:some text
    • Long Run: 90-120 minutes at a comfortable pace
    • OR Cycle: 120 minutes at a moderate intensity
    • OR Swim: 60-75 minutes focusing on technique and endurance
  • Core/Stability:some text
    • Plank Variations: 3 sets of 30-45 seconds each

Day 3: Active Recovery

  • Easy Walk: 30-45 minutes
  • Yoga or Light Stretching: 20-30 minutes

Day 4: Lower Body Strength & Plyometrics (Deload Week)

  • Light Squats: 3 sets of 10-15 reps
  • Light Deadlifts: 3 sets of 10-12 reps
  • Low-Intensity Box Jumps: 3 sets of 5-8 reps
  • Core: Bicycle Crunches, 3 sets of 15 reps per side

Day 5: Interval Training & Core/Stability (Endurance Focus)

  • Interval Training:some text
    • Running Intervals: 5-10 min warm-up, 5 x 3 min hard effort with 2 min recovery jog, 5-10 min cool down
    • OR Bike Intervals: 5-10 min warm-up, 5 x 3 min hard effort with 2 min easy spin, 5-10 min cool down
  • Core/Stability:some text
    • Hanging Leg Raises: 3 sets of 10-12 reps
    • Plank with Leg Lifts: 3 sets of 10 reps per leg

Day 6: Full Body Strength (Final Push)

  • Kettlebell Swings: 4 sets of 12-15 reps
  • Thrusters: 4 sets of 10-12 reps
  • TRX Rows or Dumbbell Rows: 3 sets of 10-12 reps
  • Medicine Ball Slams: 3 sets of 10-12 reps
  • Core: Side Plank Rotations, 3 sets of 8-10 reps per side

Day 7: Full Rest Day

Week 1

Day 1: Upper Body Strength

  • Bench Press: 4x8
  • Bent-over Rows: 4x8
  • Shoulder Press: 3x10
  • Pull-Ups (Assisted if needed): 3x8
  • Dumbbell Tricep Extensions: 3x10
  • Bicep Curls: 3x10

Day 2: Lower Body Strength

  • Squats: 4x8
  • Deadlifts (Conventional or Romanian): 4x8
  • Lunges (Walking or Stationary): 3x10 each leg
  • Leg Press: 3x10
  • Calf Raises: 3x15

Day 3: Endurance

  • Long Run: 45-60 minutes at a steady pacesome text
    • Alternatively, 60-90 minutes of cycling or swimming at a moderate pace.

Day 4: Plyometrics & Core

  • Box Jumps: 3x10
  • Broad Jumps: 3x8
  • Medicine Ball Slams: 3x10
  • Plank: 3 sets of 30-60 seconds
  • Russian Twists: 3x15 each side
  • Bicycle Crunches: 3x15 each side

Day 5: Full Body Strength

  • Kettlebell Swings: 4x10
  • Push-Ups: 3x10
  • Goblet Squats: 4x10
  • Dumbbell Rows: 3x10 each arm
  • Plank to Push-Up: 3x8

Day 6: Interval Training

  • Running: 5-minute warm-up, then 5x1 minute sprint with 2 minutes walking/jogging in between.some text
    • Alternatively, cycling or rowing with similar interval structure.

Day 7: Full Rest Day

Week 2

Day 1: Upper Body Strength

  • Incline Bench Press: 4x8
  • One-Arm Dumbbell Row: 4x8 each arm
  • Lateral Raises: 3x10
  • Chin-Ups: 3x6
  • Skull Crushers: 3x10
  • Hammer Curls: 3x10

Day 2: Lower Body Strength

  • Front Squats: 4x8
  • Sumo Deadlifts: 4x8
  • Step-Ups: 3x10 each leg
  • Leg Curls: 3x10
  • Seated Calf Raises: 3x15

Day 3: Endurance

  • Long Cycle: 60-90 minutes at a steady pace.some text
    • Alternatively, a swim focusing on endurance for the same duration.

Day 4: Plyometrics & Core

  • Depth Jumps: 3x8
  • Tuck Jumps: 3x10
  • Battle Ropes: 3x30 seconds
  • Side Plank: 3 sets of 30-45 seconds each side
  • Mountain Climbers: 3x15 each side

Day 5: Full Body Strength

  • Thrusters: 4x8
  • Pull-Ups or Lat Pull-Downs: 3x8
  • Dumbbell Bench Press: 3x10
  • Squat Jumps: 3x10
  • Core Stability Ball Rollouts: 3x10

Day 6: Interval Training

  • Bike: 5-minute warm-up, then 6x30 seconds all-out effort with 90 seconds easy pedaling.some text
    • Alternatively, a similar running interval session.

Day 7: Full Rest Day

Week 3

Day 1: Upper Body Strength

  • Decline Bench Press: 4x8
  • Seated Cable Row: 4x8
  • Arnold Press: 3x10
  • Inverted Rows: 3x8
  • Tricep Dips: 3x10
  • Concentration Curls: 3x10 each arm

Day 2: Lower Body Strength

  • Bulgarian Split Squats: 3x8 each leg
  • Hex Bar Deadlifts: 4x8
  • Leg Extensions: 3x10
  • Glute Bridges: 3x12
  • Standing Calf Raises: 3x15

Day 3: Endurance

  • Long Run: 60 minutes, incorporating a few faster intervals.some text
    • Alternatively, 60-90 minutes of cycling or swimming.

Day 4: Plyometrics & Core

  • Jump Squats: 3x10
  • Plyo Push-Ups: 3x8
  • Box Side Jumps: 3x10 each side
  • Plank with Shoulder Taps: 3x10 each side
  • Leg Raises: 3x15

Day 5: Full Body Strength

  • Clean and Press: 4x8
  • Push Press: 3x8
  • Barbell Squats: 4x8
  • Bent-over Dumbbell Flyes: 3x10
  • Plank with Reach: 3x10 each side

Day 6: Interval Training

  • Ergometer (Rowing): 5-minute warm-up, then 4x500m with 2-minute rest in between.some text
    • Alternatively, running intervals focusing on pace.

Day 7: Full Rest Day

Week 4

Day 1: Upper Body Strength

  • Flat Dumbbell Press: 4x8
  • T-Bar Row: 4x8
  • Upright Rows: 3x10
  • Dips: 3x8
  • Preacher Curls: 3x10

Day 2: Lower Body Strength

  • Single-leg Deadlifts: 3x8 each leg
  • Back Squats: 4x8
  • Hip Thrusts: 4x10
  • Lunges with Twist: 3x10 each leg
  • Calf Raises on Leg Press: 3x15

Day 3: Endurance

  • Long Cycle: 60-90 minutes, maintain a steady but challenging pace.some text
    • Alternatively, swim with varied strokes for endurance.

Day 4: Plyometrics & Core

  • Power Cleans: 3x5
  • Lateral Bounds: 3x10 each side
  • Burpees: 3x10
  • Plank Jacks: 3x10
  • Flutter Kicks: 3x15

Day 5: Full Body Strength

  • Sandbag Cleans: 4x8
  • Push-Ups with Feet Elevated: 3x8
  • Farmers Walk: 3 sets for 30 seconds
  • Thruster Variations: 3x8
  • Core Stability Ball Pass: 3x10

Day 6: Interval Training

  • Running: 5-minute warm-up, then 8x400m with 90 seconds rest.some text
    • Alternatively, bike sprints similar to running intervals.

Day 7: Full Rest Day

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