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Current Workout Split
Here's a 6-day Hybrid athlete workout plan, incorporating running and gym workouts to focus on gaining muscle:
Monday: Run + Upper Body Strength
- **Run**: 2.5 miles
- **Gym**:
- Bench Press: 4 sets of 6-8 reps
- Bent Over Rows: 4 sets of 6-8 reps
- Overhead Press: 3 sets of 8-10 reps
- Pull-Ups: 3 sets of 8-10 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
Tuesday: Lower Body Strength
- **Gym**:
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps (each leg)
- Leg Press: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 15-20 reps
- Hamstring Curls: 3 sets of 10-12 reps
Wednesday: Run + Push-Pull Workout
- **Run**: 3 miles
- **Gym**:
- Incline Bench Press: 4 sets of 8-10 reps
- Lat Pulldowns: 4 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Seated Rows: 3 sets of 10-12 reps
- Dumbbell Flyes: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 12-15 reps
Thursday: Lower Body Strength
- **Gym**:
- Front Squats: 4 sets of 6-8 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Bulgarian Split Squats: 3 sets of 10-12 reps (each leg)
- Leg Extensions: 3 sets of 10-12 reps
- Seated Calf Raises: 3 sets of 15-20 reps
- Glute Bridges: 3 sets of 12-15 reps
Friday: Full Body Workout
- **Gym**:
- Deadlifts: 4 sets of 6-8 reps
- Bench Press: 4 sets of 6-8 reps
- Pull-Ups: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
- Squats: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
Saturday: Run + Core and Mobility
- **Run**: 3 miles
- **Gym**:
- Plank: 3 sets of 1-2 minutes
- Russian Twists: 3 sets of 20 reps (each side)
- Hanging Leg Raises: 3 sets of 10-12 reps
- Cable Woodchoppers: 3 sets of 12-15 reps (each side)
- Stretching and Foam Rolling: 15-20 minutes
Sunday: Active Recovery or Rest
- Light activity like walking, yoga, or stretching
19 сен 2024
