WEEK 6 - Hybrid Training 16 Week Plan
WEEK 6
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 6:
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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
- Barbell Squats: 4 x 6-8
- Dumbbell Reverse Lunges: 4 x 24 (12 each leg)
- Hip Thrusters: 4 x 10-12
- Romanian Barbell Deadlift: 4 x 10-12
- Leg Curls: 3 x 12-15
TUESDAY — Upper Body Strength
- 100 Push-Ups
- 50 Pull-Ups
- Barbell Incline Press: 4 x 10-12
- Cable Chest Fly: 4 x 12-15
- Dumbbell Shoulder Press: 4 x 8-10
- Upright Rows: 4 x 12-15
- Front Plate Raises: 4 x 10-12
- Bodyweight Dips: 3 x (AMRAP)
- Cable Tricep Pushdowns: 3 x 12-15
WEDNESDAY — Run
AM: 8.5 miles (speed workout)
-2 mile warm up
-10 x 800 meter repeats w/ 60 seconds rest between
-1.5 mile cool down
THURSDAY — Lower Body Strength
- Hack Squats: 5 x 10-12
- Bulgarian Split Squats: 4 x 8-10
- Walking Barbell Lunges: 4 x 24 (12 each leg)
- Superset: Leg Extensions (12) + Leg Curl (12) x 3
- Cable Pull Throughs (glutes): 3 x 15-20
- Calf Raises: 3 x 15-20
FRIDAY — Run + Upper Body Strength
AM: 6-mile run (Aerobic / “Easy”)
PM: Upper Body Strength
- 100 Push-Ups
- 50 Pull-Ups
- Lat Pull Down: 4 x 10-12
- Dumbbell Row: 4 x 10x12
- Back Extensions: 4 x 15
- Low Cable Row: 3 x 10-12
- Chin Ups: 3 x AMRAP
- Hammer Curls: 4 x 10-12
SATURDAY — Long Run or Hyrox Circuit
- 90–120 minute endurance run (Aerobic / “Easy”)
Hyrox Circuit:
75 minute AMRAP (as many rounds as possible)
-1k run
-40 meter sled push
-15 devil presses
-500m row
-25 wall balls
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
