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The 4-Week Hybrid Training Plan
Four weeks of structured hybrid training combining gym work with running, designed for desk workers who want well-rounded fitness without spending hours in the gym.
9 min read · Jordi van Sighem
Hybrid training builds both strength and endurance simultaneously. It is the most practical approach for desk workers because it builds resilience for both a demanding workday and an active life.
## The Schedule: 4 Days Per Week
Monday: Strength A. Tuesday: Run. Thursday: Strength B. Saturday: Long Run.
## Strength A — Lower Body
Goblet Squat 4x8. Romanian Deadlift 4x10. Hip Thrust 3x15. Leg Press 3x12 with high foot placement. Calf Raises 3x20.
## Strength B — Upper Body and Core
Bent-Over Row 4x8 — your posture correction exercise. Incline Dumbbell Press 3x10. Face Pulls 3x15. Lat Pulldown 3x12. Pallof Press 3x12 each side. Dead Bug 3x10 each side.
## Running Sessions
Tuesday: 5-minute warm-up then 20 minutes at tempo pace then 5 minutes easy.
Saturday: Easy pace long run. This should feel almost too easy. Building your aerobic base requires patience.
## Week-by-Week Progression
Week 1: Learn the movements. Week 2: Add 2.5kg to main lifts. Week 3: Add another 2.5kg, extend long run. Week 4: Deload — reduce weight 20%, shorter runs.