Limz 4 Weeks Hybrid 10k Challenge

Embark on a transformative journey with the Limz 4 Weeks Hybrid 10k Challenge, designed to elevate your fitness and endurance over five intense weeks. This comprehensive program combines strength training and running, featuring daily workouts that target key muscle groups while enhancing your running capacity. With a mix of exercises like weighted step-ups, bench presses, and bodyweight movements, you'll build strength and stamina to conquer your 10k goals. Commit to seven days a week of focused training and watch your performance soar!

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Week 1

Week 2

Week 3

Week 4

Week 5

Step-Up (Weighted)

Bulgarian Split Squat (Bodyweight)

Bench Press (Barbell)

Incline Chest Press (Machine)

Dip (Weighted)

Pec Deck (Machine)

Leg Raise (Captain's Chair)

Decline Crunch

Kettlebell Halo

Walking Lunge

CHEST AND LEG DAY

Chin-Up (Bodyweight)

EASY RUN DAY

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Supported Row (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

SHOULDER PUMP DAY

Stretching

Mid-week Run

Front Squat (Barbell)

Bench Press (Paused)

Leg Curl

SPEED AND POWER DAY

Pull-Up (Weighted)

Chin-Up (Weighted)

Sumo Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown (Single Arm)

BACK AND SHOULDER DAY

Leg Extension

RACE DAY

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