Hybrid Hypertrophy and Running

WHY THIS WORKS
Upper body gets 3 high-quality hypertrophy exposures
Legs get just enough stimulus to maintain muscle
Cycling improves mitochondrial density & work capacity
No session compromises the next
Sustainable into summer

IMPORTANT INTERFERENCE RULES
Never lift legs the day before VO₂ intervals
Keep lower body volume conservative
Eat carbs before Zwift hard days
Creatine stays in (does not harm endurance)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Goal: Mechanical tension, chest & mid-back
RIR: 1–2 on compounds

Primal Chest Press

Primal Flat Press

Primal Chest Supported Bent Wide Row

Seated Row (Cable)

Watson Cable Flys

Primal Lateral Raise

UPPER A (HORIZONTAL / STRENGTH

Bodytek Plate Loaded Pull Down

Bodytek Wide Grip Machine Row

Lat Pulldown (Single Arm)

Bodytek Pull Over

Bodytek Rear Fly

UPPER B (VERTICAL / BACK BIAS)

Pendulum Squat

Bodytek Base Squat RDL

Bulgarian Split Squat (Dumbbell)

Cybex Kneeling Leg Curl

Bodytek Single Leg Extension

Bodytek Standing Calf Raises

LOWER BODY – MAINTENANCE

Goal: Metabolic stress, blood flow, joint-friendly volume
No grinding reps

Panatta Shoulder Press

Panatta Lateral Raise

Lateral Raise (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Bodytek Alt Preacher Curl

Bodytek Cable Press Down

Panatta Tricep OH Extension

UPPER C (ARMS & DELT PUMP)

Goal: Aerobic base, recovery-friendly
Time: 75–120 min
Zone 2 (65–75% FTP)
Conversational pace


Cycling

BIKE SESSION 3 – ENDURANCE

Goal: Raise ceiling for summer riding
Time: 45–60 min


BIKE SESSION 2 – VO₂ / TH

Goal: FTP support, muscular endurance
Time: 60–75 min
10 min easy warm-up
3×12–15 min @ 88–92% FTP
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BIKE SESSION 1 – SWEET SPOT 

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