BIGGER, STRONGER, FASTER: Strength + Hypertrophy + Mobility + 1 Mile

Get stronger, build muscle, run a faster mile and move like an athlete while you do it. Sixty days, one workbook, and every number written off yours.

Most hybrid plans hand you percentages and leave you to do the math. This one asks for one rep-max test per lift and one all-out mile. From those it builds your training maxes, every load in pounds, every split in minutes and seconds, and your heart rate zones, then lays out all 60 days as day-by-day tiles. When you retest on Days 57 to 60, it rebuilds itself. Buy once, run it as many times as you want.

The week

• Monday: speed run in the morning (mile-pace intervals), bench 5/3/1 at least 4 hours later.
• Tuesday: squat 5/3/1 plus lower-body hypertrophy.
• Wednesday: easy Zone 2 run.
• Thursday: overhead press 5/3/1 plus upper-body pull.
• Friday: deadlift 5/3/1 plus posterior chain.
• Saturday: threshold run.
• Sunday: rest. Every day, rest days included, starts with an 8-minute mobility flow matched to that day's session.

How it's built

• Cycle 1, Weeks 1 to 4, Hypertrophy. Wendler 5/3/1 main sets followed by Boring But Big: 5 sets of 10 at 50 to 60% of your training max. The muscle-building block.
• Cycle 2, Weeks 5 to 8, Strength. Training maxes rise automatically unless your logged + sets say to hold, and supplemental work switches to First Set Last for strength. Week 8 tapers into testing.
• Test Week, Days 57 to 60. Mile test, squat and bench rep-max, shakeout, then deadlift and press. The RETEST tab shows what you gained and the numbers to type in to run it again.
• Auxiliary lifts steered by RPE. Rows, split squats, RDLs, weighted pull-ups and more, each with a starting load and an RPE target that has the final word.
• Mobility that progresses. Eight session-matched flows, eight moves each, one move per minute. Every move gets harder across four 2-week phases: Loosen, Lengthen, Control, Strengthen.
• Runs with a clear rule. Every run shows a pace and a heart rate zone, plus which one wins. Speed and threshold: pace wins. Easy runs: heart rate wins.

Inside the workbook

START HERE, SETUP, DASHBOARD, MOBILITY, CYCLE 1, CYCLE 2, TEST WEEK, RETEST, PACE + HR and an RPE CHART. The dashboard tracks all 60 days, your top-set loads week by week and your Iron Mile (HSI) score.

Delivered as a Microsoft Excel workbook. Instant download.

A look inside

START HERE: the plan, the week and 5/3/1 in plain language.

SETUP: enter your numbers once. Every load and pace in all 60 days comes from here.

DASHBOARD: your numbers, all 60 days at a glance and your top-set loads week by week.

CYCLE 1: every day is a tile with your mobility, your run paces and your lifting loads filled in.

MOBILITY: 8 minutes a day, matched to the session and progressed in four phases.

TEST WEEK: mile test, then rep-max tests on all four lifts.

RETEST: see what 60 days bought you, then run it again from your new numbers.

General fitness guidance, not medical advice. Get cleared by a physician before starting if you have any injury, heart condition or other medical concern.