5k + Hypertrophy

17-Week Muscle Building & Running Program

Plan Description

Become the most muscular 5k runner at your next race. In 17 weeks, you'll build an impressive physique while crushing your running goals, proving that you can have the best of both worlds. Get ready to turn heads both in the gym and at the finish line.

Is This Plan For You?

This is pretty simple, if you want to get jacked and run fast then this is the plan for you. Here’s what you can expect:

• Build serious muscle while improving your 5k time


• Stand out from the typical runner's physique


• Keep your hard-earned gains while developing real endurance


• Prove that aesthetics and performance can go hand in hand


• Learn how to fuel properly for both muscle growth and running performance

Your Training Benefits

• Pack on muscle while dropping minutes off your 5k time


• Learn how to fuel properly for both muscle growth and running performance


• Develop an eye-catching physique that performs as good as it looks


• Master the balance between volume, intensity, and recovery


• Experience the satisfaction of defying conventional wisdom


• Transform into an athlete who excels both aesthetically and athletically

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 comfortable with both free weights and machines


• Be able to run continuously for 30 minutes at a low intensity (Zone 2)


• Have access to a well-equipped gym


• Be ready to commit to 6-8 training sessions per week