You don’t have to choose between strength and stamina. Centr Hybrid Sculpt blends lifting and cardio into one progressive, 9-week program designed to help high-performing women get stronger, fitter, and more defined – all in under an hour a day.
Not a Centr member yet? Start your free trial to begin training today.
How long is the program?
9 weeks of hybrid strength training, combining resistance work and cardio conditioning across three progressive phases.
Who is Hybrid Sculpt for?
Women who already lift, love a challenge, and want a program that delivers both physique and performance results. If you’re stuck balancing group classes and powerlifting splits, this is your smarter structure.
What’s the training focus?
Strength and conditioning, integrated every week.
This is true hybrid training – not lifting with random cardio tacked on. Hybrid Sculpt is built to target lean muscle (glutes, arms, core), elevate stamina, and improve overall athletic performance.
Expect:
3 x Strength & Conditioning sessions with heavy lifts + functional conditioning
1 x High-Intensity Cardio session using gym machines
1 x Mobility & Core day for smart recovery
1 x optional Low-Intensity Cardio session
What equipment will you need?
You’ll need access to a full gym setup, including:
Barbells, dumbbells, kettlebells
Machines like treadmills, rowers, bikes, SkiErgs
Functional tools: sleds, sandbags, ropes, plyo boxes, slam/wall balls
Your program training structure
Hybrid Sculpt is structured across 3 progressive phases:
Weeks 1-3 (Foundation): Moderate reps (8-12), steady-state cardio, emphasis on technique and endurance
Weeks 4-6 (Build): Heavier lifts (6-8), more intense conditioning, less rest
Weeks 7-9 (Peak): Max effort lifts (4-6), HIIT intervals, heavy volume, and the final push
Your weekly schedule
Day 1: Strength & Conditioning (Glute focus)
Day 2: Strength & Conditioning + LISS Finisher (Back/Biceps focus)
Day 3: High-Intensity Cardio
Day 4: Strength & Conditioning (Arms/Hamstrings focus)
Day 5: Mobility & Core
Day 6: Optional Low-Intensity Cardio (LISS)
Day 7: Rest
How long are the workouts?
Strength & Conditioning: 40-50 mins
High-Intensity Cardio: 25-35 mins
Mobility & Core: 15-20 mins
Optional LISS: 30-45 mins
What results can you expect?
Improved strength and muscular endurance
Lean muscle gains in glutes, arms, and core
Enhanced stamina and performance metrics
A complete performance plan that respects recovery and progression
Ready to train smarter – not just harder? Start Hybrid Sculpt today.
