Powerbuilding Hybrid Athlete (3 days p/w)

Gym program designed for cyclists/runners/triathletes that want to gain muscle and strength, not just do injury prevention. Designed to have a *gym program* structure of something like: Mon: Lower Body Tues: Upper Body Wed: Rest Thu: Rest Fri: Full Body Sat: Rest Sun: Rest This supports hybrid athlete splits, where you want to be more recovered for the later days in the week - for example doing long run / cycles on Fridays and/or Saturdays. Ideal days for *full* rest days (no exercise at all, or only very easy/recovery runs/cycles/swims) are Thursdays and Sundays. Prioritise life on these days, keep a social life. Running or Cycling interval training should ideally be done on the same day as the Lower Body session (with 6 hours+ between workouts) and/or Wednesdays (allowing your lower body some rest on Tuesday). Do the form of exercise (i.e. the gym or cycle/run) that you want to improve the most at the moment as the first one on the Monday if double stacking. Same goes for if you’re doing a long run/cycle on Friday with the Full Body session. Progress the weights linearly week on week. Bench add 1.25-2.5kg, Deadlift/Squats add 1.25-5kg - all depending on how you’re feeling and your experience level. Every 4th week is a deload week and this is when you should do any FTP testing / 5K TT runs / Races. The week following a deload week should be starting from your Week 2 weights if you’re more experienced, or Week 3 if you’re less experienced and have a higher ceiling to reach before any strength plateau. If ever you are struggling with recovery, prioritise the workout on that day that you want to be improving most in as a priority (e.g. if your priority is running, then do that first in the day, then make that weights workout a deload. Or if your priority is the gym, then do that workout first then turn the run on that day into a Z1-Z2 easy/recovery effort). Listen to your body. Eat lots of food, and ensure carbs to fuel especially double stacking. 1 gram of protein per pound of bodyweight you have. Any questions, you can DM me on Twitter/X @jackwallaby. I also PT/coach.