Hybrid Run + Hypertrophy (Beginner)

10 Week Beginner Hybrid Run + Hypertrophy

Plan Description

This 10-week program is built for anyone who wants to get stronger, fitter and more confident with running - without burning out. It’s ideal if you’re new to running, coming back after a break, or just want to train in a way that balances strength and cardio without extremes.

You’ll lift with a focus on hypertrophy, using controlled reps at manageable loads to build muscle and improve movement quality. The running starts simple, with short intervals and walk breaks, then gradually builds volume and intensity to improve your fitness safely.

You’ll train 6 days per week with a mix of gym and running sessions, each short to moderate in length. The plan gives you structure without being rigid, and enough variety to keep you engaged from start to finish.

Is This Plan For You?

You’re new to running or getting back into it. You want to build muscle while improving your fitness. You’re looking for a sustainable way to balance lifting and cardio
Here’s what you can expect:

• 3 strength sessions per week focused on hypertrophy


• 3 run sessions per week starting with intervals and walk breaks


• Gradual progression across both running and lifting


• Sessions designed to be short, manageable and effective

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

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

• Be able to train 5–6 days per week


• Have access to a gym with free weights


• Have somewhere to run, jog or walk outdoors or on a treadmill


• Be ready to train consistently with good effort and intent