MHR Online- Full Body Strength Intermediate (Strength + Cardio Hybrid)

Build real world strength, improve cardio fitness, and boost overall performance with this 12 week hybrid program designed for intermediate lifters. The Full Body Strength Program blends heavy compound lifting with strategic conditioning so you get the best of both worlds, raw strength and functional fitness in a single plan.

Instead of choosing between strength or cardio, this program integrates both to maximise results. With 3–4 full body sessions per week, each workout combines big lifts, accessory strength work, and targeted conditioning blocks to improve your engine without sacrificing muscle or power.

Over 12 weeks, you’ll move through structured training phases to keep progressing:

• Foundation & Volume (Weeks 1-3) - Rebuild technique, establish baselines, and improve work capacity.

• Hypertrophy & Conditioning (Weeks 4-7) - Add lean muscle while building a stronger aerobic base.

• Strength & Power (Weeks 8-11) - Focus on heavier lifts, explosiveness, and faster recovery between efforts.

• Deload & Recovery (Week 12) - Consolidate gains, reset fatigue, and prime your body for the next block.

Each session includes:

• Barbell based compound lifts for max strength

• Isolation and accessory work to fix imbalances

• Cardio intervals, sled pushes, or EMOM style finishers

• Clear sets, reps, rest times, and progression cues

If you’re ready to push past plateaus and want a program that delivers strength, muscle, and conditioning in one, this plan is built for you.

Perfect For

• Intermediate lifters chasing balanced strength and cardio gains

• Gym-goers who want full body programming that’s still time efficient

• Anyone looking to perform better, not just look better

Disclaimer:
This program is coach designed to achieve a specific outcome, but it does not take into account any previous or existing injuries, health conditions, or individual limitations. It is not tailored specifically to your personal circumstances.

MHR Fitness Online accepts no liability for any injury, loss, or damage sustained through the use of this program. By purchasing and following this program, you acknowledge that you participate at your own risk.

If you have an injury, pre existing health condition, or any concerns about starting a new training program, please seek advice from a qualified health professional before beginning.

Always train responsibly, listen to your body, and stop immediately if you experience pain or discomfort.