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Weights/calisthenics hybrid 3 days

by William H.

Program Description

This was designed to have the best of both worlds with calisthenics and weights. Example: Monday and Friday-weights Wednesday-calisthenics Following Monday and Friday-calisthenics Wednesday-weights Keep going back and forth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 07:36
  • Last Edited
    Nov 02, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Abs
11.8%
Quadriceps
11.5%
Chest
10%
Glutes
9.2%
Front Delts
8.4%
Lats
7.7%
Biceps
6.9%
Hamstrings
6.9%
Upper Back
6.1%
Middle Delts
3.8%
Adductors
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Wide Grip Pull-Up
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Pushdown (Cable)
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Wide Grip Pull-Up
3
-
3
Dip (Bodyweight)
3
-
4
Squat (Bodyweight)
3
-
5
Lunge (Bodyweight)
3
-
6
Hanging Leg Raise
5
-
Week 1
1 / 8 Weeks
Day 1
1
Split Squat (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Wide Grip Pull-Up
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
Day 3
1
Split Squat (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Wide Grip Pull-Up
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
Day 2
1
Push Up
3 Sets
-
2
Wide Grip Pull-Up
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Squat (Bodyweight)
3 Sets
-
5
Lunge (Bodyweight)
3 Sets
-
6
Hanging Leg Raise
5 Sets
-