{"product_id":"bigger-stronger-faster-strength-hypertrophy-mobility-1-mile","title":"BIGGER, STRONGER, FASTER: Strength + Hypertrophy + Mobility + 1 Mile","description":"\u003cp\u003eGet 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.\u003c\/p\u003e\n\u003cp\u003eMost 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe week\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eMonday:\u003c\/strong\u003e speed run in the morning (mile-pace intervals), bench 5\/3\/1 at least 4 hours later.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTuesday:\u003c\/strong\u003e squat 5\/3\/1 plus lower-body hypertrophy.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWednesday:\u003c\/strong\u003e easy Zone 2 run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThursday:\u003c\/strong\u003e overhead press 5\/3\/1 plus upper-body pull.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFriday:\u003c\/strong\u003e deadlift 5\/3\/1 plus posterior chain.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSaturday:\u003c\/strong\u003e threshold run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSunday:\u003c\/strong\u003e rest. Every day, rest days included, starts with an 8-minute mobility flow matched to that day's session.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it's built\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCycle 1, Weeks 1 to 4, Hypertrophy.\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCycle 2, Weeks 5 to 8, Strength.\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTest Week, Days 57 to 60.\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuxiliary lifts steered by RPE.\u003c\/strong\u003e Rows, split squats, RDLs, weighted pull-ups and more, each with a starting load and an RPE target that has the final word.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMobility that progresses.\u003c\/strong\u003e Eight session-matched flows, eight moves each, one move per minute. Every move gets harder across four 2-week phases: Loosen, Lengthen, Control, Strengthen.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRuns with a clear rule.\u003c\/strong\u003e Every run shows a pace and a heart rate zone, plus which one wins. Speed and threshold: pace wins. Easy runs: heart rate wins.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eInside the workbook\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSTART 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.\u003c\/p\u003e\n\u003cp\u003eDelivered as a Microsoft Excel workbook. Instant download.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eA look inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-01-start-here.png?v=1790543254\" alt=\"Start Here tab from the Bigger, Stronger, Faster workbook: what it is, the week and how 5\/3\/1 works\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eSTART HERE: the plan, the week and 5\/3\/1 in plain language.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-02-setup.png?v=1790543254\" alt=\"Setup tab from the Bigger, Stronger, Faster workbook showing the inputs and calculated training maxes\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eSETUP: enter your numbers once. Every load and pace in all 60 days comes from here.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-03-dashboard.png?v=1790543254\" alt=\"Dashboard tab from the Bigger, Stronger, Faster workbook showing 60 days at a glance and top-set loads\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eDASHBOARD: your numbers, all 60 days at a glance and your top-set loads week by week.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-04-cycle-1-day-tiles.png?v=1790543255\" alt=\"Cycle 1 day tiles from the Bigger, Stronger, Faster workbook with mobility, run and lift sessions\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eCYCLE 1: every day is a tile with your mobility, your run paces and your lifting loads filled in.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-05-mobility.png?v=1790543255\" alt=\"Mobility tab from the Bigger, Stronger, Faster workbook showing the four-phase progression\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eMOBILITY: 8 minutes a day, matched to the session and progressed in four phases.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-06-test-week.png?v=1790543255\" alt=\"Test Week tab from the Bigger, Stronger, Faster workbook with the mile test and rep-max tests\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eTEST WEEK: mile test, then rep-max tests on all four lifts.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-07-retest.png?v=1790543252\" alt=\"Retest tab from the Bigger, Stronger, Faster workbook showing gains and how to run it again\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eRETEST: see what 60 days bought you, then run it again from your new numbers.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness guidance, not medical advice. Get cleared by a physician before starting if you have any injury, heart condition or other medical concern.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":67587889594688,"sku":"RLP-BSF-60D","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-00-tile_34f70016-579b-430a-8923-23e151be81b3.png?v=1790543301","url":"https:\/\/www.runliftperform.com\/products\/bigger-stronger-faster-strength-hypertrophy-mobility-1-mile","provider":"RunLiftPerform.com","version":"1.0","type":"link"}