Intermediate Hybrid Training - Next Block Advice
31F, intermediate lifter, training consistently 3–5x/week for several years. Main goals are body recomposition (build muscle + lose fat), eventually get to ~150–155 sustainably (currently at 167), and become more of a hybrid athlete without sacrificing strength.
Just finished a 4-week block with:
3 lifting days (lower / upper / full body)
1 Zone 2 day
1 HIIT + mobility day
Progress seemed solid? PDF has numbers
Averaging ~10k steps/day consistently
Equipment limitations:
Full barbell setup
Pull-up bar
Adjustable DBs only up to 45 lbs
No machines
Biggest issue is some movements are getting capped by equipment (ex: goblet squats with 45s are already at 12 reps).
Looking for advice on:
What should I definitely keep from this block?
What should I change/remove?
Should I continue the same exercises another cycle or rotate some out?
More hypertrophy-focused or strength-focused next?
Better lower body quad work with limited DB weight?
More running volume or keep cardio stable?
Good substitutions when DB load becomes limiting?
Nutrition advice/macros for a mini cut while still supporting lifting + running performance?
Anyone successfully use higher weekend calories/social flexibility while cutting?
Would appreciate input from people balancing lifting + running long term.