Hybrid athlete training program for lifters who also run: 8 weeks, three lifting days and three runs a week. The lifting days keep the big barbell lifts moving up while the runs build an aerobic base under them.
Hardy tracks every set for you. Log your reps, and the app raises or lowers your working weights by the rules below. No spreadsheet.
Weekly structure
- Upper: bench press, barbell row, overhead press, chin-ups, lateral raise
- Lower: back squat, romanian deadlift, dumbbell lunge, plank
- Full Body: deadlift, incline dumbbell press, dumbbell row, farmer's carry
- Runs: one easy, one interval and one long run on the days between, planned below the workouts
Base and Build each repeat the three lifting days for four weeks.
Progression
Bench, row, press, squat, deadlift and lunge use a working weight. Complete every rep and Hardy adds 5 lb (2.5 kg) next session, 10 lb (5 kg) on the deadlift, 2 lb (1 kg) on dumbbells. Three misses in a row drop the weight 10%, staged for your review.
Build adds a fourth set to the main lifts. Accessories run double progression: reach the top of the rep range on every set and the weight goes up next time.
Built by Hardy on the concurrent-training principles popularised by hybrid athletes; not affiliated with any coach or brand.
Starting TM is 90% of 1RM.
More official programs
- Hyrox Training Plan — 12 weeks of strength days and station rehearsals for a first race
- 5x5 Workout — the classic 3-day beginner barbell program, weight added every session
- Greyskull LP — 2×5 + 1×5+ on every lift, bigger jumps on good days
- 2 Day Full Body Workout — every muscle twice a week in two barbell sessions
Guides and tools for this program
- Progressive overload app — how Hardy works out your next weight and lets you review it
- 1RM calculator — estimate your max from a recent hard set
- Deload week: what it is and how to do one — when a stall means it is time to back off
- How to track progressive overload — know when to add weight and when to hold
About this program
How the week fits together
A hybrid athlete training program serves two goals that fight for the same recovery. This one lifts three days and runs three days, with one full rest day, so neither side is squeezed.
| Day | Session | What it is |
|---|---|---|
| Monday | Upper | Bench press, barbell row, overhead press, chin-ups, lateral raise |
| Tuesday | Easy run | 30 to 40 minutes at a talking pace |
| Wednesday | Lower | Back squat, romanian deadlift, dumbbell lunge, plank |
| Thursday | Intervals | 800 m to 1 km repeats with a jog between |
| Friday | Full Body | Deadlift, incline dumbbell press, dumbbell row, farmer's carry |
| Saturday | Long run | 45 to 75 minutes, easy |
| Sunday | Rest | Walk if you like |
Targeted muscles
Training blocks
Base×4
Upper
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
3×5
barbell row
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
barbell row
3×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
3×5
chinup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
chinup
3×5
lateral raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
lateral raise
3×10
Lower
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
romanian deadlift
3×8
lunge
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
lunge
3×8
plank
Set
Time
Rest time
plank
3×45 s
Full Body
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
2×5
incline bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
incline bench press
3×8
dumbbell row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
dumbbell row
3×8
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
3×2
Build×4
Upper
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
4×5
barbell row
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
barbell row
4×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
3×5
chinup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
chinup
3×5
lateral raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
lateral raise
3×10
Lower
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
4×5
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
romanian deadlift
3×8
lunge
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
lunge
3×8
plank
Set
Time
Rest time
plank
3×45 s
Full Body
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
3×5
incline bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
incline bench press
3×8
dumbbell row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
dumbbell row
3×8
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
3×2
Lifting: linear progression on the barbell lifts
Bench press, barbell row, overhead press, squat, deadlift and dumbbell lunge each carry a working weight. Complete every rep and the weight goes up next session. Miss three sessions in a row and it drops 10%.
Base, weeks 1 to 4, uses three sets of five on the main lifts. Build, weeks 5 to 8, adds a fourth set. Accessories use double progression: reach the top of the range on every set and the weight rises.
Running: easy, intervals, long
| Weeks | Easy run | Intervals | Long run |
|---|---|---|---|
| 1 to 2 | 30 min | 5 × 800 m, 2 min jog between | 45 min |
| 3 to 4 | 35 min | 6 × 800 m, 2 min jog between | 55 min |
| 5 to 6 | 40 min | 5 × 1 km, 2 min jog between | 65 min |
| 7 to 8 | 40 min | 6 × 1 km, 2 min jog between | 75 min |
Easy means you can talk in full sentences. Intervals sit at the pace you could hold for about 20 minutes. The long run is easy pace, a little quicker in the last 10 minutes if you feel good.
Runs are not tracked in the app. Log them wherever you log runs and keep the lifting in Hardy.
Keeping the two from fighting
Lifting and running clash most when a hard run lands the day before a heavy lower session. The week above keeps the interval day two days from squats and the long run two days from deadlifts.
If you must move a run, move the easy one. If you feel flat for a week, cut the interval session first and keep the lifts.
Frequently Asked Questions
What is a hybrid athlete training program?
A plan that trains strength and endurance in the same week on purpose. It accepts slower gains in each than a single-sport plan, in exchange for being good at both.
Can I run this hybrid training program while training for a race?
For a 5 km or 10 km, yes: keep the runs and make the long run your race-specific session. For a marathon or a Hyrox race, use a plan built for that event instead.
Should I lift or run first on the same day?
The plan puts them on different days. If you must double up, lift first when the run is easy, and run first when the run is intervals.
How should I eat for lifting and running in one week?
Eat enough. Add a carbohydrate-heavy meal before interval and long-run days. Keep protein near 0.7 g per lb (1.6 g per kg) of body weight.
Racing Hyrox? The Hyrox Training Plan keeps these barbell lifts and adds all eight stations at race loads.
Hyrox Training PlanDownload HardyRun this hybrid athlete training program in Hardy: the app tracks every set, moves your working weights and stages every change for your review.
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