Build Strength, Capacity, and Repeatability Under Fatigue

The MHR Online Full Body Strength Advanced Program is a 12 week strength and conditioning plan designed for experienced trainees who want more than just strength or cardio in isolation.

This program blends heavy full body strength work with structured conditioning so you can lift well, move efficiently, and repeat high output efforts without falling apart.

It is written for people who already train hard and want a system that develops strength, muscle, conditioning, and durability together.

Program Overview

• Duration: 12 weeks

• Training level: Advanced

• Frequency: 4 sessions per week

• Session length:

  • Strength sessions: 60-75 minutes

  • Conditioning session: 35-50 minutes

• Primary goal: Advanced strength, hypertrophy, conditioning, and repeatability under fatigue

This program is demanding by design and rewards consistency.

How the Program Is Structured

Full Body Strength Meets Conditioning

Across the week, training is organised into:

• Dedicated strength focused sessions built around major compound lifts

• A full body hybrid session combining strength and mixed modal conditioning

• A standalone advanced conditioning day targeting all energy systems

Every training week exposes you to:

• Heavy strength work

• Moderate hypertrophy volume

• Aerobic and anaerobic conditioning

• Fatigue management and pacing

This balance is what builds real world fitness, not just gym numbers.

Strength Progression Model

Main lifts follow a clear 12 week progression:

• Weeks 1-4: Higher rep strength focus to build volume and technical consistency

• Weeks 5-8: Moderate reps with increased loading and intensity

• Weeks 9-12: Lower reps, heavier loads, and higher demands under fatigue

Accessory work is programmed to support joint health, balance, and movement quality without compromising main lift performance.

Conditioning Focus

Conditioning is treated as a skill, not a punishment.

Across the program you will rotate through:

• Threshold efforts

• Mixed modal conditioning

• Repeat sprint work

• Aerobic and anaerobic interval structures

Intensity and complexity increase over time, requiring pacing, composure, and repeatability.

Equipment Requirements

This program is written for a well equipped gym environment, with access to:

• Barbells and dumbbells

• Trap bar

• Kettlebells

• Cables or resistance bands

• Cardio equipment such as rower, assault bike, or ski erg

• Optional sled

Substitutions are possible, but this is not a minimalist program.

Warm Up, Recovery, and Sustainability

Each section of the program reinforces:

• Proper warm up before heavy or high output work

• Cool downs to manage soreness and recovery

• Weekly structure that balances intensity and longevity

This program pushes capacity without relying on reckless volume.

Nutrition and Recovery Education

You receive practical guidance focused on:

• Fueling high demand hybrid training

• Eating enough to support performance and recovery

• Protein consistency throughout the day

• Carbohydrate intake to support strength and conditioning sessions

• Hydration strategies for harder training weeks

Under fueling is actively discouraged.

Progress Tracking

You are encouraged to track:

• Strength performance in main lifts

• Conditioning repeatability

• Energy and recovery trends

• Body measurements and progress photos

You also gain access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Experienced trainees with a solid strength base

• People training 4 days per week consistently

• Those wanting strength and conditioning in one system

• Athletes and hybrids who want to perform well under fatigue

Who This Program Is Not For

• Beginners or early intermediate lifters

• People training fewer than 3 days per week

• Anyone looking for low intensity or minimal workouts

Where to Go Next

This program sits at the high end of the Foundation Programs range.

To explore the rest of MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

This program can stand alone or be a bridge into more personalised systems or coaching.

How This Fits Within MHR Online

Full-Body Strength Advanced is designed for people who want performance without full custom coaching.

From here, many users move toward:

• Build Your Own hybrid systems

• Coaching support within the Support Spectrum

• Sport specific or seasonal performance phases

What You Get

• Full 12 week Full Body Strength Advanced PDF program

• Structured strength and conditioning integration

• Clear long term progression model

• Nutrition and recovery education

• Access to the MHR Performance Hub