Nick Bare 16-Week Hybrid Training Program — Historical Edition

• Running
  1 × —
• Machine leg extension
  5 × 10–12
• Lying leg curl
  5 × 10–12
• Bodyweight rear-foot-elevated split squat
  3 × 10–12
• Back squat
  5 × 5
• Walking Barbell Lunges
  4 × 20

• Push-up
  1 × 100
• Pull-up
  1 × 50
• Dumbbell lateral raise
  5 × 12–15
• Dumbbell rear delt fly
  3 × 12–15
• Barbell overhead press
  4 × 6–8
• Front Plate Raises
  4 × 12–15
• Seated dumbbell overhead press
  3 × 10–12
• Dumbbell biceps curl
  3 × 10
• Parallel-bar dip
  3 × 1+
• Cable triceps pressdown
  3 × 15
• Barbell biceps curl
  3 × 10

• 8×Running 800 m

• Push-up
  1 × 100
• Cable chest fly
  5 × 10–12
• Incline barbell bench press
  4 × 6–8
• Dumbbell flat bench press
  4 × 10–12
• Parallel-bar dip
  3 × 1+
• EZ bar skullcrusher
  3 × 10–12
• Overhead DB Single-Arm Tricep Extension
  3 × 12–15

• Running
  1 × —
• Machine leg extension
  4 × 10–12
• Dumbbell reverse lunge
  4 × 10–12
• Barbell Romanian deadlift
  4 × 8–10
• Leg press
  4 × 10–12
• Lying leg curl
  4 × 12–15
• Standing machine calf raise
  3 × 15–20

This workout’s sets follow from your answers on the day.