A 16-week lifting + running program to build muscle and endurance in under 5 hours a week.
Every rule in the program exists for one reason:
It has to work in the weeks that don't go according to plan.
Progress comes from getting closer to your limit, not adding more volume. That keeps the sessions under an hour.
The same core lifts appear in weeks one and sixteen, so your benchmarks actually mean something.
Every working set has an RIR target, so you always know how hard the program expects you to train.
The runs are time-based and conversational. They build your engine without burying your recovery.
One-time payment · Ongoing FITR access · Repeat at no extra cost
You train because you want to look capable.
Then a steep hike, a run with friends, and your body taps out before your ego does.
Sixteen weeks spent closing that gap.
You put more weight on the same lifts you started with.
16 weeks later, stronger is something you can prove.
Runs, hills, long days and stupid challenges stop being things you think twice about.
Your body gives you more options.
You know what your body can handle because you built it yourself.
That changes how you carry yourself.
The program is periodized so you never have to guess what comes next.
Hard blocks build, easy weeks absorb.
And the final week measures exactly what changed.
A weekly memo explains the current block, what changes and what to focus on.
Exercise video, form notes, working sets, reps, weight and an RIR target.
A time-based session with an effort target. No pace chasing or separate plan to manage.
A full guide on choosing your starting weights, understanding the progression and adjusting the week when life gets in the way.
Your week-one and week-sixteen results stay in your account, ready to compare or use when you repeat the program.
The Hybrid Engine takes the same principle and builds sixteen weeks of progression around it.
“I just finished week one, and it already feels more sustainable. I feel more rested and consistent instead of constantly fatigued.”
“I’ve trained in the gym for six to seven years. Combining strength training with four weekly runs often made me burn out. My first week with this structure has felt so good.”
“Before this week, I hadn’t completed 30 minutes of running in years. I’m recovering well and already looking forward to the longer run.”
Priced in Swiss francs
your local currency is shown at checkout
One-time payment · Instant access · Yours to keep
16 weeks from now, you'll have the numbers to prove it.
No. That's the entire problem this program was built to solve. The runs are time-based at conversational effort and positioned so they don't compete with your lifting for recovery. During the heaviest block, running volume holds flat rather than climbing. I've lifted four days a week through marathons and an Ironman.
No. The runs are measured in minutes, not distance, and at an effort where you can hold a conversation. If that means walk-running at the start, that's a legitimate way to do it.
Week 1 is a test week. It calibrates the whole program to whatever you can currently do, so the weights are yours rather than mine. If you've been lifting for a few months and can train five times a week, you're in range. If you've never touched a barbell, learn the movements first.
If you have an injury, a heart condition, or anything else you'd want a professional opinion on, get it before week 1 rather than during week 6. This is a training program, not medical advice, and I can't see you train. You accept the full health waiver at checkout and it's worth reading properly. Once you're in, the rule is simple: sore is normal, sharp or one-sided or getting worse is not. Stop and get it looked at.
Whenever you like. There's no start date and no cohort. You get access immediately and you pick your own Day 1 — the manual recommends Monday, because that puts your long run on a Saturday morning when you actually have the time for it.
Five sessions a week: three in the gym, each under an hour, and two runs. Around 4-5 hours in a normal week.
Yes. The program defines the work and the order, not your calendar. Keep the sequence and put the sessions where your week allows.
The Manual includes protocols for exactly that. Short version: miss a session, move to the next one. The program is built to absorb real life, not punish it.
Pick it back up where you left off. The Manual gives exact protocols: a week out, repeat the last week you did. Two to three weeks, restart the block you were in. Longer than a month, start again from week 1. Nothing runs out while you're away, so losing time costs you nothing but time.
No. The program is delivered through the FITR training app and the app is free for you.
For good, as far as I'm concerned. It's a one-time purchase and the program stays in your account, so you can run it again whenever you want. Your log and your personal records stay with it, which means the second round is measured against the first rather than starting from nothing. It lives on the FITR platform, so it depends on that platform staying up — if that ever changed, I'd get the program to you another way.
A gym. This is built on standard commercial gym equipment: a barbell, plates and a rack, benches, dumbbells, a pull-up bar or lat pulldown, a cable station, and a couple of machines. Most commercial gyms have all of it, and the manual has a swap list for anything yours is missing. A home setup with dumbbells only will not run this program properly. Runs happen wherever you like, treadmill included.
The free week is one week. You repeat it, and it holds a habit together — but a week you repeat stops moving once your body adapts to it.Everything above is what that same logic looks like with sixteen weeks and a progression rule behind it. You already know the method works on you. This is the version that ends with proof.
No. This is a training program. There's no meal plan, no calorie target and no supplement list. Training is the thing I can program for you honestly.
No. The programming logic of benchmark, progress, retest doesn't change by gender. Everything is calibrated to your own test week numbers.
Yes. Message me inside the app. I read everything myself and reply within two working days. This is a program with support behind it, not a coaching service.
No. You get all sixteen weeks the moment you buy, so sales are final. Swiss law provides no statutory right of withdrawal for digital products bought online, and I don't offer a voluntary refund on top of that. If you're buying from the EU or somewhere with a statutory withdrawal right, you waive it at checkout by asking for immediate access — that's one of the boxes you confirm. If something isn't working for you, message me in the app and I'll help you sort it out.
