8-week hybrid training programme
Choose exercises from the programme’s categories that you can perform safely and well, then enter their 1RM values. The DOMAFACTORY eight-week hybrid programme’s app uses these inputs to calculate your programme values in your browser.
How much time should I set aside?
The eight-week hybrid programme has four workouts a week. A session typically takes 30–50 minutes. Your circumstances and the categories available within the programme determine which exercises you can choose.
What equipment do I need?
For the kettlebell section, you need two kettlebells at your double military press 6RM weight — the weight you can press overhead with two kettlebells for six repetitions. Other equipment depends on your exercise choices: a pull-up bar, barbell or gym machine may be needed. The programme can be done at home with dumbbells or kettlebells of different weights, depending on the exercises you choose.
How is your programme put together?
Domonkos Papp creates the structure and calculation system. In the hybrid programme, you can choose within several exercise categories. Enter the one-repetition maximum, or 1RM, for each selected exercise. The app calculates using your choices and strength data. Personalisation in this programme is therefore based on your exercise selection and the performance data you enter.
What does 1RM mean?
Your 1RM is the heaviest weight you can lift for one repetition of an exercise with good form. It is specific to the exercise: use the value for the exercise selected in the programme. DOMAFACTORY’s free 1RM calculator estimates a value from a weight lifted and a repetition count; an estimate and a maximum you have actually achieved are different things.
Where are the calculations performed?
The web app calculates programme values in your browser. A coach does not manually create a new programme each time you enter data: the prepared system calculates using your inputs. Membership does not include personal supervision of your workouts.
Who might find this approach useful?
Anyone who wants to adapt their training to exercises they can perform well and to their own strength level, within the categories offered by the programme. During busy working weeks, a structured programme can help you find your next task in one system. Choosing the exercises and entering the data are the user’s responsibility.
What else does the Workshop include?
The hybrid programme is available among the DOMAFACTORY Workshop’s training programmes. Membership also includes exercise tutorial videos, an exercise library, further training programmes, nutrition and lifestyle resources, and a customisable weekly meal planner. Compare the monthly and annual plans on the overview page.
Frequently asked questions
What makes the hybrid programme personalised?
The programme’s calculation system uses the exercises you select within its categories and the 1RM values you enter for them.
Can I choose any exercise?
The programme offers choices within several exercise categories. Choose exercises from these that you can perform safely and well.
Who performs the calculations?
The web app created by Domonkos Papp calculates the programme values in your browser.
Will the coach personally review my programme?
Workshop membership does not include personal coaching assessments or consultations. Personal assistance can be arranged separately on an individual basis.
Is the weekly meal planner included in membership too?
Yes. The customisable weekly meal planner is included in both monthly and annual Workshop membership.
Explore the membership
I’m already a member – log in · The coach’s professional background