Powerbuilding Hybrid Athlete (3 days p/w)

Gym program designed for cyclists/runners/triathletes that want to gain muscle and strength, not just do injury prevention.

Designed to have a *gym program* structure of something like:
Mon: Lower Body
Tues: Upper Body
Wed: Rest
Thu: Rest
Fri: Full Body
Sat: Rest
Sun: Rest


This supports hybrid athlete splits, where you want to be more recovered for the later days in the week - for example doing long run / cycles on Fridays and/or Saturdays.

Ideal days for *full* rest days (no exercise at all, or only very easy/recovery runs/cycles/swims) are Thursdays and Sundays. Prioritise life on these days, keep a social life.

Running or Cycling interval training should ideally be done on the same day as the Lower Body session (with 6 hours+ between workouts) and/or Wednesdays (allowing your lower body some rest on Tuesday). Do the form of exercise (i.e. the gym or cycle/run) that you want to improve the most at the moment as the first one on the Monday if double stacking. Same goes for if you’re doing a long run/cycle on Friday with the Full Body session.

Progress the weights linearly week on week. Bench add 1.25-2.5kg, Deadlift/Squats add 1.25-5kg - all depending on how you’re feeling and your experience level.

Every 4th week is a deload week and this is when you should do any FTP testing / 5K TT runs / Races. The week following a deload week should be starting from your Week 2 weights if you’re more experienced, or Week 3 if you’re less experienced and have a higher ceiling to reach before any strength plateau.

If ever you are struggling with recovery, prioritise the workout on that day that you want to be improving most in as a priority (e.g. if your priority is running, then do that first in the day, then make that weights workout a deload. Or if your priority is the gym, then do that workout first then turn the run on that day into a Z1-Z2 easy/recovery effort). Listen to your body.

Eat lots of food, and ensure carbs to fuel especially double stacking. 1 gram of protein per pound of bodyweight you have.

Any questions, you can DM me on Twitter/X @jackwallaby. I also PT/coach.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Dumbbell Row

Reverse Abs Crunch (Bodyweight)

Deloaded Full Body Day

Chin-Up (Bodyweight)

Seated Row (Cable)

Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Russian Twist (Dumbbell)

Deloaded Upper Day

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Deloaded Lower Day

Lower Day

Upper Day

Full Body Day

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