@pearse_thealphadad
Instagram · One Shot
@pearse_thealphadad 4-DAY HYBRID TRAINING PLAN FOR BUSY DADS You don’t need to train 7 days a week to be strong, muscular and fit. You need a plan that covers the basics without smashing you into the ground. Here’s how I’d structure 4 days: DAY 1 | FULL BODY + EASY RUN Back Squat 4 × 4–6 DB Bench Press 4 × 6–8 Romanian Deadlift 3 × 6–8 Pull-Ups / Lat Pulldown 3 × 8–10 Walking Lunges 2 × 10/leg Lateral Raises 2 × 12–15 * 20–30 min easy run DAY 2 | QUALITY RUN + UPPER BODY 5–6 × 1km at a controlled hard effort 2 min easy jog between reps Then: Incline DB Press 3 × 8–10 Chest-Supported Row 3 × 8–10 Shoulder Press 3 × 8–10 Lat Pulldown 3 × 8–12 Lateral Raises 2 × 12–15 Biceps + Triceps 2 × 10–15 DAY 3 | FULL BODY + EASY RUN Deadlift 3 × 4–6 Incline DB Press 3 × 8–10 Bulgarian Split Squat 3 × 8–10/leg 1-Arm DB Row 3 × 8–12 Leg Curl 2–3 × 10–15 Lateral Raises 2–3 × 12–15 Biceps + Triceps 2 × 10–15 * 20–30 min easy run DAY 4 | LONG RUN 60–90 minutes Easy, conversational pace. As your fitness improves, gradually increase the duration. The difference? You’re not trying to turn every lifting session into a conditioning workout. You’re lifting to build and maintain muscle. You’re running to build your engine. And you’re giving yourself enough recovery between the hard sessions to actually improve. You can be strong, muscular AND a good runner. You just need to train with a bit more purpose. Save this for your next training week. Comment HYBRID and ill send you my hybrid training blueprint
