This 12-week hybrid program combines structured strength training with CrossFit-style conditioning to build muscle while improving work capacity and overall fitness.

Program highlights:

• 5 training days per week, 2 recovery days

• Suitable for beginner to intermediate levels

• Movement substitutions included for every exercise (for limited equipment or skill level)

• RPE (intensity) guidance for every session

• Structured in phases: Foundation & Technique (Weeks 1–4), Progressive Overload (Weeks 5–8), Strength & Performance (Weeks 9–11), and a Deload week (Week 12)

• Weekly progress tracker for logging bodyweight, sleep, energy, and strength records

• Nutrition and recovery basics included

Designed by Amir Hossein Mahdavian. This program is for general educational and fitness purposes only and is not a substitute for individualized coaching or medical advice.