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Hybrid Strength + Running — 6 Day Option
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Hybrid Strength + Running — 6 Day Option routine by BekiSW is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Progression: When top reps on all sets hit, add weight next rotation Running: On B (deadlift/hinge) days, run after lifting or separate later.
Routine detail
Day 1
A: Lower + Push + Row (Balanced Strength)
Est. 240 min
7 exercises
Treadmill Running
1 Set
Smith Machine Front Squat
3 Sets x 10 Reps
Smith hip thrust
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Barbell Landmine Double Arm Row
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 24 Reps
Stability Ball Reverse Crunch
3 Sets x 10 Reps
Day 2
B: Hinge + Pull + Biceps/Forearms
Est. 240 min
7 exercises
Treadmill Running
1 Set
Smith Machine Deadlift
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Deadhang
3 Sets x 10 Reps
Day 3
C: Unilateral + Full Body + Arms
Est. 240 min
8 exercises
Treadmill Running
1 Set
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Floor Press
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,6,8 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
10 lb Weighted Plank
3 Sets
Day 4
D: Arms + Forearms
Est. 71 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Deadhang
3 Sets x 10 Reps
Day 5
E: Glute Med + Hips + Calves
Est. 88 min
7 exercises
Running
1 Set
Treadmill Running
1 Set
Cable Hip Abduction
3 Sets x 10,8,8 Reps
Cable Hip Adduction
3 Sets x 10 Reps
Smith hip thrust
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 24 Reps
Cable Dead Bug Pulldown
3 Sets x 10 Reps
Day 6
F: Core + Posture
Est. 84 min
6 exercises
Running
1 Set
Treadmill Running
1 Set
Cable Knee Raise (Supine)
3 Sets x 10 Reps
Stability Ball Reverse Crunch
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
