Hypertrophy + 10km

16-Week Hypertrophy &; Running Program

Plan Description

Get jacked and fast in one go. This 16-week program blends intelligent running progression with hypertrophy-focused strength work to help you crush your 10km time while adding serious muscle mass.

Is This Plan For You?

You want to improve your running performance while also prioritising muscle growth and aesthetics. Here's what you can expect:

• Build endurance without sacrificing muscle


• Train for hypertrophy without crushing your running goals


• Strike the perfect balance between volume and intensity


• Learn how to fuel to support both growth and performance


• Break the myth that running and muscle gain can't coexist

Your Training Benefits

• Develop size and strength alongside running capacity


• Understand how to eat for performance *and* physique goals


• Recover properly so you can train hard across disciplines


• Feel stronger, look bigger, and run faster


• Get leaner without losing hard-earned muscle


• Train like a complete athlete, not a specialist

Why Train With OMNIA?

If you’ve ever felt like you had to choose between looking good and performing well, this is your answer. Our hybrid systems help athletes develop strength, size, and endurance at the same time. Whether your priority is aesthetics, performance, or both—we’ll guide you to train smarter and unlock all-around athletic potential.

To get the most out of this program, you should:

• Be confident with compound lifts and machines


• Be able to run for 40 minutes continuously at a low intensity (Zone 2)


• Have access to basic gym equipment


• Be ready to train 5-9 times per week with a mix of gym and endurance sessions