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Hybrid Calisthenics

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4 athletes joined

Program Description

Designed to be a blend of weight training and calisthenics for a balanced physique.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 03:26
  • Last Edited
    Jun 18, 2025 08:19

Summary

Unlock your strength potential with the Hybrid Calisthenics program! Over 12 weeks, you'll engage in three focused workouts each week, blending bodyweight and machine exercises to build muscle and enhance functional fitness. This program includes essential movements like Push-Ups, Pull-Ups, and Dips, designed to challenge your entire body while improving endurance and core stability. With a structured progression plan, you'll steadily increase your strength and confidence, making every rep count. Get ready to transform your physique and elevate your training experience!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
10-12 Reps
@10
2
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Leg Press
3 Sets
10-12 Reps
@10
5
Dumbbell Row
3 Sets
10-12 Reps
@10
6
Plank
4 Sets
1 mins
@8
7
Russian Twist
4 Sets
15 Reps
@8
Day 2
1
Dip (Assisted)
3 Sets
8-10 Reps
@10
2
Chin-Up (Assisted)
3 Sets
8-10 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
6
Lying Leg Raise
3 Sets
12-15 Reps
@8
7
Bicycle Crunch
3 Sets
12-15 Reps
@8
Day 3
1
Push Up (Incline)
3 Sets
10-12 Reps
@10
2
Lat Pulldown
3 Sets
10-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
6
Hanging Leg Raise
3 Sets
12-15 Reps
@8
7
Side Plank
3 Sets
1 mins
@8