HYBRID 90Jacked engine OS
Bodybuilding shape · HYROX engine
90 days to look sharp and not fold.

Build quads, glutes, shoulders, arms and back — while getting fit enough to run, race, and suffer politely.

1day
0%complete
76readiness
Coach note

Quads don’t carve themselves. Glutes need volume. Run the rep.

Today

Lower Strength + Glutes

Squat, thrust, split squat, then a controlled Zone 2 finish. Nothing heroic. Just the work.

Today’s targets

hybrid split
Protein
180g target. If you skip protein, don’t blame genetics.
Steps
10k target. Low drama fat loss.

Training lanes

select in setup
Hybrid Beast

Balanced physique + HYROX engine. Default mode.

recommended
HYROX Lean Machine

Race performance, running, sleds, carries, wall balls.

Physique Cut

Quads, glutes, delts, arms, back and definition first.

90-DAY BLITZHybrid Beast
76fit score

Block structure

3 phases
Weeks 1–4Foundation: base strength, Zone 2, technique
Weeks 5–8Build: hypertrophy, intervals, HYROX circuits
Weeks 9–12Sharpen: definition, race pace, peak conditioning
Days 85–90Test: HYROX sim or physique/photo peak

This week

6 sessions
TODAYGuided session
Phase 1 · Foundation

Lower Strength + Glutes

Build the legs and backside, then finish with easy engine work.

45:00session timer

Exercises

log sets
NUTRITIONGet lean, stay full

2,350

180g

Recomp/cut target. Adjust weekly from weight trend, photos, run performance and compliance.

Nutrition coach

Protein first. Carbs around training. If the plan says glutes and intervals, don’t fuel like a sleepy pigeon.

Meal targets

simple
Breakfast45g protein · carbs optional
Pre-training30–60g carbs · electrolytes
Post-training45g protein · carbs earned
DinnerLean protein · veg · fats

Daily check

PROGRESSPhotos + metrics
Progress photos

Front · side · back · legs/glutes. Upload support can be added when hosted with backend storage.

Measurements

weekly

Performance tests

5km run
Squat 5RM
Hip thrust 8RM
SETUPYour 90 days
This is training guidance, not medical advice. If injured, sick, pregnant, dealing with cardiac/metabolic issues, or returning after a layoff, get clearance before sending it.