New

Hybrid program (no running)

Rachael Buitron

Weightlifting, Strength & Conditioning, Functional Training, Endurance
Coach
Rachael Buitron

If you're looking for a straightforward program that covers all the basics, this is the plan for you. This program is a special one for me; I designed it while recovering from a knee injury that prevented me from running or doing anything with impact. This plan specifically accommodates those of you who want to maintain strength, athleticism and endurance...WITHOUT any running or boring steady state cardio. Each workout in this split was tested and modified until I created a well-rounded flow that allowed me to train with intensity even while recovering from injury.

$40
Get Hybrid program (no running)
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Conditioning
Improve cardiovascular endurance with low impact HIIT-no running, jumping or joint stress required
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Strength + Structure
Build real strength through progressive weightlifting in a structured 4-day split designed for balance, variety, and consistency
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An extremely user friendly app where you can find form videos, track your progress, and log your training
Equipment
Required
Barbell // Weights // Dumbells // Standard gym equipment // Kettlebells
Recommended
Straight pull up bar // Resistance Bands // Yoga mat
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Lift

A

Conventional Deadlift

10, 8, 8, 6

B

Barbell Hip Thrust

3 x 10

C1

Barbell Bulgarian Split squats

3 x 12

C2

DB Prone Leg Curls

3 x 10

Monday
Upper Body Lift

A1

Incline DB Chest Press

3 x 10

A2

Alternating Bench Vups

3 x 8

B1

Underhand Bent Over Barbell Rows

15, 12, 10

B2

Cable Flys

3 x 15

B3

tricep dips

3 x 5

Tuesday
HIIT

Conditioning

A

HIIT

5 ROUNDS 750m row 5 burpee pull-ups 10 Dual KB Deadlifts America KB swings x10 30 air squats 20 sit ups

Wednesday
REST
Thursday
Lower Body Lift

A1

Barbell Back Lunges (Front Rack Grip)

15, 12, 10

A2

DB Sumo Squat

3 x 15

B1

Leg Press

3 x 12

B2

Calf Raises on Leg Press

3 x 20

B3

Single Leg KB RDL

3 x 8

Friday
Full Body/Mobility/Skill

A1

DB Hang Snatch

3 x 12

A2

Glute Bridge Marches

3 x 10

A3

Banded muscle ups

3 x 2

B1

Cossack Squat to Knee Drive

3 x 6

B2

Walkout to hand release pushup

3 x 14

C1

Two finger DB hammer curl

3 x 10

C2

Bent Over Dual Dumbbell Tricep Kickbacks

3 x 12

C3

Plate Grip Holds

3 x 0:30

Saturday
REST
Coach
More from Rachael Buitron
coach-avatar Rachael Buitron

I have been in the fitness industry for over 10 years, and a personal trainer for over 5. I have a bachelor's degree in Kinesiology from CSUF with a focus on strength and conditioning, and there is nothing I love more than inspiring a drive for fitness in others! I empower my clients to live their healthiest lifestyle through functional weightlifting, mobility training and nutritional education.

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Hybrid training at any level

This program is proof that fitness is adaptable and versatile. No need to invest in expensive running shoes-get started on your hybrid journey today with this fun and dynamic split!

Get Hybrid program (no running)
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FAQs
Does this plan come with coaching?
This option does not include 1:1 coaching, BUT I do offer similar programs that do. If this is something you are interested in, please contact me directly at Rachael@thehungrygymrats.com
Who is this program for?
This program is for both men and women who want to improve cardiovascular endurance, stength and athleticism. While most of the movements in this program are considered to be intermediate, they can be scaled/modified to fit most fitness levels.
Is this an injury rehab program?
No, this program is not designed for injury rehab, it is simply a workout plan that accommodates athletes who are unable to run or perform impact exercises.

More from Rachael Buitron

programs
Hybrid program (no running)
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