Transform your physique with the Hybrid Calisthenics program, a dynamic 12-week journey designed for those ready to blend bodyweight and machine training. Committing just four days a week, you'll tackle a variety of exercises, from deficit push-ups to wide grip pull-ups, targeting all major muscle groups for balanced strength and endurance. This program is perfect for lifters looking to enhance their performance and build functional strength without the monotony of traditional routines. Get ready to redefine your limits and achieve your fitness goals!

Getting strong and jacked at calisthenics exercises so that the skills that you will be doing as you gain experience will be easier for you. High volume as this is not bodybuilding and you don’t need to be doing 1-2 sets to failure type stuff plus i believe that you need higher volume of work to get better at calisthenics.  Make sure to do weight exercises if it’s too easy for u

You can incorporate skills at a different time, would suggest anytime before the workout. Take 20-30 mins to just to focus on skill work. Can be right after u wake up in the morning 

I know most calisthenics athlete skip legs as they want to be able to do the skills easier and quicker however legs are the biggest muscle in the whole body and there are alot of benefits of doing them. Hence the program has leg work bodybuilding style as it is the most effective way of building muscle. Since it is not the primary goal the volume is pretty low. If you are really that scared to grow your legs than you do you. Juts do body weight version or do sports or running as it is still important to hit the muscle.

Hybrid Calisthetics

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deficit Push Up

Wide Grip Pull-Up

Hamstring Curl

Planche Lean

Lateral Raise (Machine)

Leg Extension

Stiff Leg Deadlift

Leg Press

Tricep Pushdown (Cable)

Hack Squat

Preacher Curl (Dumbbell)

Pull-Up (Weighted)

Inverted Row

Front Lever

Reverse Pec Deck

Bicep Curl (Cable)

Superman

Diamond Push Ups

Chin-Up (Weighted)

Pike Push Up

Archer Push Ups

Dip (Weighted)

Decline Push Up

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