Case Study: 60 lbs down - Michael's Hybrid Strength Training Journey
- Everett Miner, NASM-CPT
- Sep 30
- 2 min read
Updated: Oct 10
Michael started his journey with one clear goal—lose weight and feel better. After losing 30 lbs on ZepBound, he didn’t stop there. He knew keeping the weight off (and aging well) required more than a calorie deficit. It required muscle.
Michael hit a plateau. Strength stalled. His workouts felt repetitive. And he wasn’t confident in his form on the big lifts. His doctor advised strength training—but Michael needed guidance. That’s when he reached out to me at Miner Fitness for hybrid coaching.
We train twice a week in-person using free weights, compound lifts, and targeted accessory work. On his own, he follows a machine-based full body workout at VASA to reinforce movement patterns, build volume, and train safely.
Coached Workouts:
Thursday (Push/Pull/Legs):
Barbell Bench Press: 3x5–8
Hex Bar Deadlift: 3x5–8
Cable Single-Arm Row (Upper Focus): 3x8–12
Hack Squat (4 Pegs): 3x8–12
Seated Anterior Delt Press (7 Pegs): 3x8–12
Dumbbell Biceps Curls: 2x12–20
Saturday (Posterior Chain + Arms):
Barbell Bench Press: 3x5–8
Hex Bar Deadlift: 3x5–8
Chin-Grip Lat Pulldown: 3x8–12
Bulgarian Split Squat: 3x5–8
Face Pulls: 2x12–20
Rope Triceps Pushdowns: 2x12–20
Solo Machine-Based Full Body (VASA Fitness):
6–8 RPE | 10–15 reps:
Chest Press Machine: 3 sets
Row Machine: 3 sets
9–10 RPE | 10–15 reps:
Leg Extension: 2 sets
Hamstring Curl: 2 sets
Triceps Machine: 2 sets
Dumbbell Biceps Curls: 2 sets
Dumbbell Lateral Raises: 2 sets
Core & Mobility:Each week includes bodyweight planks, leg raises, stretching, and mobility drills. Michael also gets his steps in every day.
The Outcome So Far:
Michael is stronger, leaner, more mobile, and training pain-free.
Bench Press +50%
Hex Bar Deadlift 135 lbs
No more sciatica pain
Better balance, posture, and flexibility
Ready to Train Smarter Like Michael?
Miner Fitness Hybrid Coaching gives you structured workouts, accountability, and expert guidance—whether you’re in the gym with me or training solo.
Book a free strategy call to see if I can help you:
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