Build real strength, improve conditioning, and train across energy systems without burning yourself into the ground.

This is a 12 week Full Body Strength and Cardio Hybrid Foundation Program designed for intermediate trainees who want to get stronger, fitter, and more capable without sacrificing recovery or consistency.

The program blends structured strength training with planned conditioning so you develop total body strength while improving aerobic and anaerobic fitness. Every part of the program is designed to fit real life training schedules and support long term progress.

Program Overview

• Duration: 12 weeks

• Frequency: 4 sessions per week

• Strength focused full body sessions with short cardio finishers

• Dedicated conditioning day that progresses across energy systems

• Session length: 45-60 minutes

Training Structure

• Main compound lifts remain consistent across all 12 weeks so progress is measurable

• Accessory work and conditioning formats rotate every 4 weeks to manage fatigue and maintain variety

• Each training phase progresses logically from aerobic capacity to anaerobic power, then mixed energy system work

Strength Progression

• Weeks 1-4: Higher rep ranges with an aerobic conditioning focus

• Weeks 5-8: Moderate rep ranges with anaerobic intervals

• Weeks 9-12: Lower reps combined with mixed energy system conditioning

This progression allows you to build work capacity first, then layer intensity and power on top of a solid strength base.

Conditioning Focus

• Aerobic conditioning to build endurance and base fitness

• Anaerobic intervals to improve power and repeat sprint ability

• Mixed energy system sessions to improve overall athletic capacity

Conditioning is structured, purposeful, and supportive of strength work, not something that competes with it.

What’s Included

• Fully written 12 week training program

• Clear weekly structure and progression guidelines

• Detailed warm up and cool down protocols

• Conditioning options for different equipment and environments

• Nutrition basics to support training and recovery

• Recovery and lifestyle guidance to support sustainable results

• Progress tracking guidance with performance and habit focus

Equipment Required

Barbell, dumbbells, resistance bands, bench, cable machine, and standard cardio equipment such as a bike, rower, or ski erg.

WHO THIS PROGRAM IS FOR

This program is ideal for you if:

• You already have training experience and solid movement basics

• You want a balanced approach to strength and conditioning

• You want structure without intensive day to day coaching

• You want a proven system you can follow independently

• You want training that works long term, not just short bursts

WHO THIS PROGRAM IS NOT FOR

This program is not ideal if:

• You are brand new to training

• You are looking for extreme high volume bodybuilding only

• You want daily individual coaching feedback

• You want quick fixes with no progression focus

HOW THIS FITS INTO THE MHR SYSTEM

This program sits inside the MHR Foundation Programs tier.

Foundation Programs give you:

• A proven training system

• Built in progression and deload logic

• Clear guidance without ongoing coaching dependency

If you want more flexibility, autonomy, or personal adjustment:

• Explore Build Your Own Programs for custom control

• Or move into Custom, Progression, or Performance Coaching for higher support

Where to go next

• → View all Foundation Programs

• → Learn how MHR Training Systems work

• → See the Support Spectrum to compare coaching options

• → Explore Build Your Own Training Programs