My primary goal:
12-Week Hybrid Training System

Build.
Burn.
Perform.

Hybrid intensity meets strength fundamentals. A precision 12-week program built for athletes who refuse to choose between power, endurance, and leanness.

BLOC HYBRID TRAINING SYSTEM PLAN LOG PHOTOS HEALTH PHASE 1 — FOUNDATION DAY 3 STRENGTH + RUN · WEEK 3 STRENGTH Back Squat 5×5 @ 80% 1RM Romanian DL 3×8 Tempo Barbell Row 4×8 Weighted Pull-ups 3×6 RUN 5K Easy Run — Zone 2 Pace: conversational, <75% HR PROGRAM PROGRESS 33% PREV 3 / 6 NEXT
0
Weeks of programming
0
Training days / week
0
Progressive phases
0
Programmed workouts
The App

Track everything.
Miss nothing.

PLAN LOG PHOTOS HEALTH LIFTING LOG PERSONAL RECORDS & HISTORY BACK SQUAT 225 lbs DEADLIFT 295 lbs SET WEIGHT REPS DONE Set 1185 lb5✓ Set 2185 lb5✓ Set 3190 lb5✓ Set 4190 lb5✓ Set 5195 lb4 PR SESSION VOLUME 3,705 LBS LOG SET 🔥 12-DAY STREAK
Lifting Log + PRs
BLOC HYBRID TRAINING SYSTEM 33% PLAN LOG PHOTOS HEALTH PHASE 1 FOUNDATION PHASE 2 INTENSITY PHASE 3 PEAK PERF. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 STRENGTH DAY 1 LOWER BODY STRENGTH STRENGTH Back Squat 5×5 Romanian DL 3×8 Leg Press 3×12 METCON 3 Rounds: 15 KB Swings 12 Box Jumps · 9 T2B MARK COMPLETE 🔥 12-DAY STREAK · WK 3/12
Training Plan
PLAN LOG PHOTOS HEALTH HUME HEALTH BODY COMPOSITION TRACKER BODY FAT 14.2 % −0.4 from last WEIGHT 181 lbs +0.3 from last MUSCLE 152 lbs +1.1 from last HRV 68 ms +4 from last BODY FAT % TREND ✦ AI Auto-Extract from Screenshot LOG HUME DATA Mar 31, 2026
Hume Health Tracker
PLAN LOG PHOTOS HEALTH LIFTING LOG PERSONAL RECORDS BACK SQUAT 225 lbs DEADLIFT 295 lbs SET WEIGHT REPS Set 1185 lb5✓ Set 2185 lb5✓ Set 3190 lb5✓ Set 4190 lb5✓ Set 5195 lb4 PR SESSION VOLUME 3,705 LBS LOG SET
Lifting Log + PRs
BLOC HYBRID TRAINING 33% PLAN LOG PHOTOS HEALTH PHASE 1 — FOUNDATION DAY 1 DAY 2 DAY 3 DAY 4 STRENGTH DAY 1 LOWER BODY STRENGTH Back Squat 5×5 Romanian DL 3×8 Leg Press 3×12 MARK COMPLETE 🔥 12-DAY STREAK · WK 3/12
Training Plan
PLAN LOG PHOTOS HEALTH HUME HEALTH BODY COMPOSITION BODY FAT 14.2 % −0.4 from last WEIGHT 181 lbs +0.3 from last MUSCLE 152 lbs +1.1 from last HRV 68 ms +4 from last BODY FAT % TREND LOG HUME DATA
Hume Health Tracker
The Program

Three Phases.
One Transformation.

01
Foundation
Weeks 1–4
Build movement quality, aerobic base, and structural strength. The groundwork for everything that follows.
Movement QualityAerobic Base5×5 Strength
02
Intensity
Weeks 5–8
Volume climbs. Metcon complexity increases. Running pace sharpens. Real adaptation under real pressure.
Higher VolumeComplex MetconsTempo Work
03
Peak Performance
Weeks 9–12
Max effort. Competition-style workouts. Peak strength outputs. This is what you trained 8 weeks for.
Max LiftsRace PaceDeload
Nutrition Tracking

Fuel the
work.

Log meals, hit your targets, and watch Bloc automatically adjust your macro goals as you move through each training phase.

🎯
Phase-Adjusted Goals
Targets shift automatically — higher protein in Phase 2, carb cycling in Phase 3.
⚡
Quick-Add Presets
Common athlete meals pre-loaded. Log a whole meal in one tap.
📈
Trend Awareness
Correlate nutrition with your Hume body comp data across the 12 weeks.
Nutrition
Tuesday · Week 3
⚡ Phase 1 Goals
0
kcal
2,400 left
Protein 0g / 200g
Carbs 0g / 250g
Fat 0g / 80g
Today's Log
⚠ Over your calorie target for today
✓ On track — great fueling day
Features

Everything
in one place.

📋
Full Training Plan
All 72 workouts with sets, reps, pacing, and coaching notes. Check off sessions as you go.
🏋️
Lifting Log + PRs
Log every set. Track PRs automatically. Watch your numbers climb across all 12 weeks.
📸
Progress Photos
Weekly check-ins organized by phase. See the visual transformation alongside your data.
⏱
Workout Timer
Built-in countdown and stopwatch for metcons. No switching apps mid-WOD.
📊
Hume Health Tracker
AI-powered body composition logging. Scan your Hume screenshot — Claude extracts the metrics automatically.
Live Preview
Week 3 · Back Squat
Set
Weight
Reps
Done
Set 1
185 lb
5
✓
Set 2
185 lb
5
✓
Set 3
190 lb
5
✓
Set 4
190 lb
5
✓
Set 5
195 lb PR
4
—
Session Volume3,705 lbs
Week 3 · Day Overview
Day 1 — Lower Strength
✓
Day 2 — Run + Core
✓
Day 3 — Upper Strength
Today
Day 4 — Metcon
—
Day 5 — Full Body
—
Day 6 — Long Run
—
Week Progress 2/6 done
Latest · Mar 31
Body Fat14.2% ↓0.4
Weight181 lbs ↑0.3
Muscle Mass152 lbs ↑1.1
HRV68 ms ↑4
Visceral FatLvl 4 ↓1
AI Auto-Extract✦ Active
What's Inside

Everything
you need.

72 fully programmed workouts
Every session detailed — no guesswork
Automatic PR detection
Every new record flagged and stored
Built-in metcon timer
Countdown + stopwatch, no app switching
AI body composition scanning
Snap your Hume — Claude reads the data
Progress photo journal
Weekly check-ins, organized by phase
Streak tracking
Daily consistency keeps the fire lit
3-phase progressive overload
Foundation → Intensity → Peak
Customized macro tracking
Phase-adjusted protein, carb & fat targets that shift as your training does
Works offline, no account needed
Self-contained — just open and train
BLOC
Ready to go

Start Your
12 Weeks
Today.

The program is built. The tracker is ready. The only thing missing is you showing up on Day 1.