Day 1
Easy Endurance
1 exercises
Easy Endurance Run
1 x 30 min @ RPE 4
Cardio
Built-in training plan
Fighter + Green (6-Week Hybrid Adaptation)
An unofficial, independently encoded six-week hybrid example pairing two weekly Fighter-style full-cluster strength sessions with three endurance-focused runs. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet. Green is an endurance emphasis, not a single fixed running schedule; run durations, the four-lift cluster, and the weekly layout here are IronFlow choices. The spreadsheet provides editable dropdowns and 1RM inputs; the three-set rep scheme here is an IronFlow choice, not a fixed source prescription. The app stores true 1RMs, so this import assumes a 90% training max and converts the loading targets accordingly. This is not the separate Tactical Barbell Green Protocol book’s named phase progression. For intermediate lifters with an established aerobic base. Tactical Barbell is not affiliated with IronFlow. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 6
- Level
- Intermediate
- Focus
- Hybrid
[Fit check]
Is Fighter + Green (6-Week Hybrid Adaptation) right for you?
Plan profile: Level Intermediate · Focus Hybrid · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Hybrid · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
An unofficial, independently encoded six-week hybrid example pairing two weekly Fighter-style full-cluster strength sessions with three endurance-focused runs. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet. Green is an endurance emphasis, not a single fixed running schedule; run durations, the four-lift cluster, and the weekly layout here are IronFlow choices. The spreadsheet provides editable dropdowns and 1RM inputs; the three-set rep scheme here is an IronFlow choice, not a fixed source prescription. The app stores true 1RMs, so this import assumes a 90% training max and converts the loading targets accordingly. This is not the separate Tactical Barbell Green Protocol book’s named phase progression. For intermediate lifters with an established aerobic base. Tactical Barbell is not affiliated with IronFlow.
Max lifts
Back SquatBench PressOverhead PressDeadlift
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 6
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
6
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Strength A
4 exercises
Back Squat
3 x 67.5% x 5
Legs
Bench Press
3 x 67.5% x 5
Chest
Overhead Press
3 x 67.5% x 5
Shoulders
Deadlift
3 x 67.5% x 5
Legs
Day 3
Steady Endurance
1 exercises
Steady Endurance Run
1 x 35 min @ RPE 4
Cardio
Day 4
Strength B
4 exercises
Back Squat
3 x 67.5% x 5
Legs
Bench Press
3 x 67.5% x 5
Chest
Overhead Press
3 x 67.5% x 5
Shoulders
Deadlift
3 x 67.5% x 5
Legs
Day 5
Long Endurance
1 exercises
Long Endurance Run
1 x 50 min @ RPE 4
Cardio
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Fighter + Green (6-Week Hybrid Adaptation)
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 6. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]