Hybrid program (2024)

Hybrid training program with 3 days in the gym (full body / upper / lower + extra), 2 days running training and 2 days of rest (walking). Extra abs work on the easy running days or rest days.

Reps can be scaled up or down according to volume.

Run training details not included, but one day is easy run and one day is hard run training (intervals, long run, sprints, etc.)


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Plank

Side Bend (Dumbbell)

Run day - easy

Bench Press (Close Grip)

Pull-Up (Assisted)

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Incline Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Dumbbell Row

Shrug (Barbell)

Lateral Raise (Dumbbell)

Full body

Walk

Hard running training (long run, intervals, sprints, etc.)

Sprint

Run day - hard

Eg more pecs if you want to bring them forwardd

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Pec Fly (Dumbbell)

Seated Row (Cable)

Arnold Press

Overhead Tricep Extension (Cable)

Upright Row (Barbell)

Ab Wheel

Upper body

Squat (Barbell)

Deadlift (Barbell)

Face Pull

Bicep Curl (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Reverse Bicep Curl (Dumbbell)

Lower body (+ extras)

Overhead Press (Barbell)

1 reviews for Hybrid program (2024)