WEEK 4 - Hybrid Training 16 Week Plan
WEEK 4
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 4:
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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
- Leg Curls: 4 x 10-12
- Barbell Romanian Deadlift: 3 x 10-12
- Walking Barbell Lunges: 3 x 20 (10 each leg)
- Leg Press: 4 x 12-15
- 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
- Face Pulls: 3 x 12-15
- Barbell 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 miles (speed workout)
-1 mile warm-up
-8 x 800 meter repeats (60 seconds rest between each)
-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
- T Bar Row: 3 x 8-10
- Single Arm Dumbbell Row: 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
- Barbell Bench Press: 5 x 5
- Bodyweight Dips: 4 x AMRAP
- Incline Dumbbell Chest Press: 4 x 10-12
- Push Ups: 3 x AMRAP
- Tricep Cable Pushdowns: 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)
- Hip Thrusters: 4 x 12-15
- Barbell Squat: 4 x 8-10
- 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 (“Baseline”)
*As fast as possible
- 4 x 1k run (60 seconds rest between)
- 50 wall balls
- 4 x 1k row (60 seconds rest between)
- 50 wall balls
- 4 x 1k ski (60 seconds rest between)
- 50 wall balls
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
