How to Program a Minimalist Hybrid Training Program

In the fitness world, there’s a common misconception that your workouts need to be complicated or filled with flashy, intricate exercises. But the reality is, even elite athletes train with remarkable simplicity. Their success comes down to the fundamentals: progressive overload, consistency, and a structured plan that builds on itself over time.

Even the most complex programs boil down to this same backbone—something clear and trackable that lets you measure progress. The same applies when creating a minimalist hybrid training program. You don’t need a hundred exercises or a dozen training modalities. What you need are two clear pillars: strength progression and endurance progression.

Strength Progression: The Basics

When it comes to strength, the key is having at least one exercise for each major movement pattern. The essentials are:

1. Squat Pattern: Think back squats, front squats, or goblet squats.

2. Hinge Pattern: Like deadlifts, Romanian deadlifts, or kettlebell swings.

3. Push Pattern: Upper body pressing movements like bench press or overhead press.

4. Pull Pattern: Pull-ups, chin-ups, or rows.

A minimalist program alternates between these major patterns:

• Day 1: Squat and Pull (e.g., back squats and weighted pull-ups).

• Day 2: Hinge and Push (e.g., deadlifts and dumbbell bench press).

For each workout, stick to a simple rep scheme: 5x5. It’s effective, scalable, and allows for consistent progression. You can alternate between "finding heavy 5 of the day" and doing all the sets with the same weight, depending how you are feeling. First one is suggested when you are feeling fatigued or don't know excactly how heavy you should go. After the main lifts, you can add optional 1-2 accessory movements to target specific muscles or address imbalances.

Accessory Movement Suggestions:

• For Pulls: Dumbbell rows, ring rows, or bicep curls.

• For Pushes: Dips, dumbbell presses, or tricep extensions.

• For Squats and Hinges: Bulgarian split squats, hip thrusts, or kettlebell swings.

Endurance Progression: The 80/20

Endurance work is just as straightforward. The goal is to include both low-intensity steady-state (LISS) and high-intensity interval training (HIIT). The golden ratio, backed by research, is 80/20—80% of your endurance work should be in Zone 2 (low intensity), and 20% should be high intensity.

Here’s a minimalist endurance plan:

• Zone 2 Progression: Gradually increase the time you can run or cycle at a conversational pace. Start with 20-30 minutes and build up to 60-90 minutes over time. The focus is on keeping your heart rate in Zone 2, where aerobic development happens.

• Norwegian 4x4 Workout: A fantastic HIIT session used by endurance athletes. Run at a hard effort (RPE 9-10) for 4 minutes, followed by 3 minutes of walking recovery. Repeat for 4 rounds. Track the distance you cover in each interval and aim to improve over time.

Minimalist Hybrid Training Program

Here’s what a simple week might look like:

Keep It Simple

With this minimalist program, you don’t need fancy equipment, endless exercises, or over-complicated plans. Stick to the basics: progress your strength lifts, build your aerobic base, and add some intensity when needed.

Remember, consistency and progression are what lead to results. Keep it simple, stay consistent, and watch your performance improve.