WEEK 8 - Hybrid Training 16 Week Plan
WEEK 8
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 8:
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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
- Barbell Incline Press: 4 x 10-12
- Cable Chest Fly: 4 x 12-15
- Dumbbell Chest Press: 3 x 8-10
- Barbell Overhead Shoulder Press: 4 x 8-10
- Dumbbell Lateral Raises: 4 x 12-15
- Bodyweight Dips: 3 x (AMRAP)
- Single Arm Dumbbell Tricep Extensions: 3 x 12-15
WEDNESDAY — Run
AM: 9 miles (speed workout)
-1.5 mile warm up
-4 x 400 meter repeats (60 seconds rest between each)
-4 x 800 meter repeats (60 seconds rest between each)
-2 x 1 mile repeats (2 minutes rest between)
- 4 x 400 meter repeats (60 seconds rest between each)
-1.5 mile cool down
THURSDAY — Lower Body Strength
- Barbell Squats: 4 x 8-10
- 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 10-12
- 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 min AMRAP (as many rounds as possible)
- 2k bike erg
- 35 cal echo bike
- 1k row
- 50 meter burpee broad jumps
- 25 wall balls
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
