4 Week Weight Loss Kickstart: Run 🏃 + Full Gym Lifting 🏋️

The perfect 30-day body recomposition plan. Running Intervals + Full Body Gym Hypertrophy.

.

JUMPSTART YOUR PHYSIQUE IN 30 DAYS

Ready to change your body composition? This 4-week "Kickstart" plan is designed to wake up your metabolism and build lean muscle using Traditional Gym Hypertrophy paired with specific running intervals.

Perfect for runners returning from a break or anyone looking to drop a few pounds quickly before committing to a longer training block.
.

🚀 WHAT TO EXPECT

This is not a "light" cardio plan. It is a body recomposition block. We combine running for fat loss with real weightlifting to shape your body.

1. Running: We use Strides (Technique) and Hill Repeats (Power) to spike your heart rate and improve efficiency.


2. Lifting: You will use barbells, dumbbells, and machines to strengthen your glutes, hamstrings, and core—the "engine room" for any runner.

.

📅 YOUR WEEKLY SCHEDULE

• Monday: REST 🛑


• Tuesday: Easy Run + Strides (Technique & Speed) 🏃


• Wed: Gym Routine A (Squat/Bench Focus) 🏋️


• Thursday: Hill Repeats (High Intensity Power) 🏃


• Friday: REST 🛑


• Sat: Gym Routine B (Lunge/Accessory Focus) 🏋️


• Sunday: Long Run (Endurance Build up to 80 min) 🏃

.

🏋️ THE GYM ROUTINES (Full Gym Required)

Stop guessing what to do in the gym. We provide structured routines designed to fix imbalances:

• Routine A: Barbell Squats, Hamstring Curls, Bench Press, Lat Pulldowns.


• Routine B: Reverse Lunges, Leg Extensions, Overhead Press, Rows.


• Core: Dedicated core finishers (Bird-Dogs, Planks, Twists) included in every session.

.

🎒 EQUIPMENT NEEDED

Running: Outdoor route or Treadmill (must have incline).
Gym: Commercial Gym access (Barbell, Dumbbells, Cable Machines).
.
🏠 NO GYM ACCESS? NO PROBLEM. If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan here
.

🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS

We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊‍♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection here
.

What kind of support is included with this individual plan?

• This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.


• For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.


• Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.


• Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.


• Visit our website for more: triaperformance.com