WEEK 7 - Hybrid Training 16 Week Plan
WEEK 7
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 7:
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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 Press or Hack Squat: 4 x 8-10
- Walking Barbell Lunges: 4 x 24 (12 each leg)
- Hip Thrusters: 4 x 10-12
- Romanian Dumbbell Deadlift: 4 x 10-12
- Leg Curls: 3 x 12-15
TUESDAY — Upper Body Strength
- 100 Push-Ups
- 50 Pull-Ups
- Dumbbell Chest Press: 4 x 10-12
- Cable Chest Fly: 4 x 12-15
- Barbell Overhead Shoulder Press: 4 x 8-10
- Dumbbell Lateral Raises: 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: 9 miles (speed workout)
-2 mile warm up
-4 x 1 mile repeats w/ 400 meter jog between
-2 mile cool down
THURSDAY — Lower Body Strength
- Barbell Squats: 5 x 5
- 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
- Barbell Row: 4 x 10-12
- Back Extensions: 4 x 15
- Low Cable Row: 3 x 10-12
- Chin Ups: 3 x AMRAP
- Barbell Curls: 4 x 10-12
SATURDAY — Long Run or Hyrox Circuit
- 90–120 minute endurance run (Aerobic / “Easy”)
Hyrox Circuit:
Part 1:
10 x 500m row w/ 60 sec rest between each
Part 2:
40 min AMRAP:
500m run
25 wall balls
500m ski
25 KB swings
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
