You train hard. But real performance takes more than muscle. Centr Hybrid Build fuses progressive strength training and high-intensity cardio into one 9-week plan for men who want to train like an athlete – and feel like one, too.
Not a Centr member yet? Start your free trial to begin training today.
How long is the program?
9 weeks of integrated strength and conditioning, structured into three progressive phases.
Who is Hybrid Build for?
Men who lift consistently, train with purpose, and want results that go beyond aesthetics. Whether you’re stuck between lifting splits and cardio conditioning, or just want one program that covers it all – Hybrid Build delivers.
What’s the training focus?
Strength. Conditioning. Durability.
Hybrid Build prioritizes muscle development (chest, quads, arms) while pushing your conditioning with smart cardio – not just tacked-on finishers. You’ll build real work capacity and athletic output without compromising recovery.
You can expect:
3 x Strength & Conditioning sessions (barbells + functional conditioning)
1 x High-Intensity Cardio day (machine-based intervals)
1 x Mobility & Core session
1 x optional Low-Intensity Cardio session
What equipment will you need?
This is a gym-based plan. You’ll need access to:
Barbells, dumbbells, kettlebells
SkiErg, rowers, treadmills, bikes
Sandbags, wall/slam balls, plyo boxes, battle ropes, sled
Your program training structure
Hybrid Build follows three escalating training phases:
Weeks 1-3 (Foundation): Moderate reps (8–12), steady-state intervals, foundational strength
Weeks 4-6 (Build): Heavier loads (6–8 reps), tougher finishers, less rest
Weeks 7-9 (Peak): Max lifts (4–6 reps), HIIT-style intervals, performance push
Your weekly schedule:
Day 1: Strength & Conditioning (Chest/Triceps focus)
Day 2: Strength & Conditioning + LISS Finisher (Back/Biceps focus)
Day 3: High-Intensity Cardio
Day 4: Strength & Conditioning (Chest/Quads focus)
Day 5: Mobility & Core
Day 6: Optional Low-Intensity Cardio
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?
Bigger lifts, lean muscle, and greater stamina
Athletic performance that holds up beyond the gym
A complete training system that respects recovery
Sustainable results that combine strength with fitness
Strong isn’t the finish line. It’s just the start. Start Hybrid Build today.
