WEEK 3 - Hybrid Training 16 Week Plan
WEEK 3
16-WEEK HYBRID TRAINING PLAN
Notes:
- Rest 1–2 minutes between sets.
- Prioritize sleep, hydration, and pre/post workout fueling.
- Adjust run intensity (Zone 2 or Tempo) based on your training phase.
Download the PDF for Week 3:
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MONDAY — Run + Lower Body Strength
AM: 6-mile run (Aerobic / “Easy”)
PM: Lower Body Strength
- Leg Extensions: 4 x 10-12
- Dumbbell Romain Deadlift: 3 x 10-12
- Leg Curls: 4 x 10-12
- Leg Press or Hack Squat: 5 x 10-12
- Walking Barbell Lunges: 3 x 20 (10 each leg)
- Weighted Hip Thrust 3 x 10-15
- Seated or Standing Calf Raises 3 x 15-20
TUESDAY — Shoulders/Arms Strength
- 100 Push-Ups
- 50 Pull-Ups
- DB Lateral Raise: 5 x 12-15
- Rear Delt Flys: 3 x 12-15
- Single Arm Dumbbell Overhead Press: 4 x 8-10
- Upright Rows: 4 x 12-15
- Superset: DB Hammer Curl (10) + Bodyweight Dips (AMRAP): 3x
- Superset: Tricep Straight Bar Pushdown (15) + Barbell Curl (10): 3x
WEDNESDAY — Run + Back/Biceps Strength
AM: 6.5 miles (speed workout)
-1 mile warm-up
-3 x 1 mile at 5k pace w/ 800 meter jog between
-1 mile cool down
PM: Back/Biceps Strength
- Pull-Ups: 5 x AMRAP
- Low Cable Row: 4 x 10-12
- Lat Pulldown: 4 x 10-12
- Pendlay Row: 3 x 8-10
- Cable Pull-Throughs: 4 x 12-15
- Superset: Weighted Back Extensions (15) + KB Swings (230): 3x
- Barbell Bicep Curl: 4 x 12-15
- Chin-Ups: 4 x AMRAP
THURSDAY — Chest/Triceps Strength
- 100 Push-Ups
- Cable Chest Fly: 5 x 10-12
- Dumbbell Chest Press: 4 x 6-8
- Bodyweight Dips: 4 x AMRAP
- Incline DB Bench Press: 4 x 10-12
- Push Ups: 3 x AMRAP
- Skull Crushers: 3 x 10-12
- Overhead DB Single-Arm Tricep Extension: 3 x 12-15
FRIDAY — Run + Lower Body Strength
AM: 5-mile run (Aerobic / “Easy”)
PM: Lower Body Strength
- Leg Extensions: 4 x 10-12
- Sissy Squats: 3 x AMRAP (bodyweight)
- Hamstring Curl: 4 x 12-15
- Barbell Squat: 5 x 5
- Bulgarian Split Squat: 4 x 8-10
- Seated or Standing Calf Raises 3 x 15-20
SATURDAY — Long Run or Hyrox Circuit
- 60–90 minute endurance run (Aerobic / “Easy”)
Hyrox Circuit
*As many rounds as possible in 60 minutes (AMRAP)
-500m ski erg
-25 wall balls
-15 devil presses
-1000m run
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
