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Upper/Lower

Hybrid Strength & Cardio

Build muscle and strength while keeping real cardio fitness — your "engine", meaning how well your heart and lungs power sustained effort. Four days a week: two focused on lifting, one on hard intervals, one on easy cardio plus lighter lifting. The hard lifting and the hard cardio sit on separate days. Broad strength and cardio — it makes no claim to improve any specific sport.

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Intermediate
Frequency4 days/week
Duration8 weeks
Total Workouts32

Get stronger on the main lifts

Build muscle with proven training volume

Keep real cardio — an easy base plus hard intervals

Hard lifting and hard cardio kept on separate days

Planned easy weeks (weeks 4 & 8), not random hard days

Train by effort (RPE) — no guesswork

Program Details

Training StyleUpper/Lower
DifficultyIntermediate
Weekly Sessions4 workouts
Total Duration8 weeks

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    3 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  6. DB Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    3 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    4 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    3 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    33 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    3 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    3 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    3 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    3 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    3 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  6. DB Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    3 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    4 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    3 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    36 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    3 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    3 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    3 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    3 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    4 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    3 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    3 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    3 sets × 12 reps · Rest 90 sec

  6. DB Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    3 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    4 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    3 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    3 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    3 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    3 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    39 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    3 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    3 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    3 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    3 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper — strength & size

55 min
strength
Deload
7 exercises

  1. Barbell Bench Press

    2 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    2 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    1 set × 8 reps · Rest 120 sec

  4. Pull-Up

    1 set × 10 reps · Rest 120 sec

  5. Incline DB Press

    1 set × 12 reps · Rest 90 sec

  6. DB Curl

    1 set × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    1 set × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
Deload
3 exercises

  1. Intervals — 4×4 (Row)

    2 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
Deload
6 exercises

  1. Front Squat

    2 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    2 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    10 each leg · Rest 120 sec

  4. Hip Thrust

    1 set × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    1 set × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    1 set × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
Deload
5 exercises

  1. Zone 2 — easy cardio

    25 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    1 set × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    12 each side · Rest 90 sec

  4. Rear-Delt Fly

    1 set × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    1 set × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    5 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    4 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  6. DB Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    4 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    5 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    5 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    4 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    39 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    4 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    4 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    4 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    4 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    5 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    4 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  6. DB Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    4 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    5 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    5 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    4 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    39 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    4 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    4 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    4 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    4 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper — strength & size

55 min
strength
7 exercises

  1. Barbell Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    5 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    4 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    4 sets × 12 reps · Rest 90 sec

  6. DB Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    4 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
3 exercises

  1. Intervals — 4×4 (Row)

    5 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
6 exercises

  1. Front Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    5 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    4 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    4 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    4 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    4 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
5 exercises

  1. Zone 2 — easy cardio

    39 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    4 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    4 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    4 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    4 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper — strength & size

55 min
strength
Deload
7 exercises

  1. Barbell Bench Press

    3 sets × 5 reps · Rest 180 sec

  2. Barbell Row

    3 sets × 6 reps · Rest 150 sec

  3. Overhead Press

    2 sets × 8 reps · Rest 120 sec

  4. Pull-Up

    2 sets × 10 reps · Rest 120 sec

  5. Incline DB Press

    2 sets × 12 reps · Rest 90 sec

  6. DB Curl

    2 sets × 12 reps · Rest 60 sec

    Superset

  7. Triceps Pushdown

    2 sets × 12 reps · Rest 60 sec

    Superset
D2

Cardio — hard intervals

40 min
power
Deload
3 exercises

  1. Intervals — 4×4 (Row)

    3 sets × 4 min hard (Zone 4–5), 3 min easy · Rest 180 sec

  2. Plank

    3 sets × 40 sec · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each side · Rest 45 sec

D3

Lower — strength & size

55 min
strength
Deload
6 exercises

  1. Front Squat

    3 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    3 sets × 7 reps · Rest 150 sec

  3. Bulgarian Split Squat

    2 sets × 10 each leg · Rest 120 sec

  4. Hip Thrust

    2 sets × 12 reps · Rest 90 sec

  5. Lying Leg Curl

    2 sets × 12 reps · Rest 60 sec

    Superset

  6. Standing Calf Raise

    2 sets × 15 reps · Rest 60 sec

    Superset
D4

Easy cardio + upper size

55 min
hypertrophy
Deload
5 exercises

  1. Zone 2 — easy cardio

    20 min easy (Zone 2 — a pace you could chat at)

  2. DB Bench Press

    2 sets × 12 reps · Rest 90 sec

  3. One-Arm DB Row

    2 sets × 12 each side · Rest 90 sec

  4. Rear-Delt Fly

    2 sets × 15 reps · Rest 45 sec

    Superset

  5. Face Pull

    2 sets × 15 reps · Rest 45 sec

    Superset
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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