Hybrid Strength + Running — 6 Day Option - JEFIT

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Hybrid Strength + Running — 6 Day Option - JEFIT

Hybrid Strength + Running — 6 Day Option banner

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 Demonstration

Treadmill Running

1 Set

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 10 Reps

Smith hip thrust Demonstration

Smith hip thrust

3 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 12 Reps

Barbell Landmine Double Arm Row Demonstration

Barbell Landmine Double Arm Row

3 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 24 Reps

Stability Ball Reverse Crunch Demonstration

Stability Ball Reverse Crunch

3 Sets x 10 Reps

Day 2

B: Hinge + Pull + Biceps/Forearms

Est. 240 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

3 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Deadhang Demonstration

Deadhang

3 Sets x 10 Reps

Day 3

C: Unilateral + Full Body + Arms

Est. 240 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 10 Reps

Dumbbell Floor Press Demonstration

Dumbbell Floor Press

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10,6,8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 20 Reps

10 lb Weighted Plank Demonstration

10 lb Weighted Plank

3 Sets

Day 4

D: Arms + Forearms

Est. 71 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Deadhang Demonstration

Deadhang

3 Sets x 10 Reps

Day 5

E: Glute Med + Hips + Calves

Est. 88 min

7 exercises

Running Demonstration

Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 10,8,8 Reps

Cable Hip Adduction Demonstration

Cable Hip Adduction

3 Sets x 10 Reps

Smith hip thrust Demonstration

Smith hip thrust

3 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 24 Reps

Cable Dead Bug Pulldown Demonstration

Cable Dead Bug Pulldown

3 Sets x 10 Reps

Day 6

F: Core + Posture

Est. 84 min

6 exercises

Running Demonstration

Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Knee Raise (Supine) Demonstration

Cable Knee Raise (Supine)

3 Sets x 10 Reps

Stability Ball Reverse Crunch Demonstration

Stability Ball Reverse Crunch

3 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps