Hybrid Athlete (3 days)

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.

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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

Box Squat (Barbell)

Step-Up (Weighted)

Standing Calf Raise

Lower Day

Bench Press (Barbell)

Chin-Up (Bodyweight)

Inverted Row

Arnold Press

21s (EZ Bar)

DB Twist

Upper Day

Pull-Up (Bodyweight)

Barbell Row

Tricep Extension (Dumbbell)

Plank

Full Body Day

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