h↗ hybrid.YOUR PERSONAL TRAINING PLANDAILY PRACTICE

STRENGTH · ENDURANCE · SKILL

A week in motion.

30 minutes of morning practice. Four gym days. Three runs.

THE WEEKLY RHYTHM

4 lift / 3 run / 7 practice

Weekly sessions

THE BIG PICTURE

Main days.
Lighter weekends.

Tuesday & Thursday: main lifting.
Saturday & Sunday: lighter lifting.
Every morning: 30 min calisthenics.

Weekly leg work

Quads: 9 sets
Hamstrings: 10 sets
Calves: 6 sets
Glutes: 8 shared sets

Glute sets overlap squat, RDL and split-squat work. Muscle totals are not additive.

Quality makes the set.

Main days: 2–3 reps in reserve.
Lighter days: 3–4 reps in reserve.

Reps in reserve = clean reps you could still perform. Morning practice stays easy; hard sets count toward your workload.

hybrid.Your plan, at a glance.STRENGTH / ENDURANCE / SKILL