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Hybrid Strength x Calisthenics Skill 2.0

by Pieter
1 athletes joined

Program Description

Powerlifts (SBD) W1 4x5 ~75% 1RM (RPE 7) W2 4x5 ~80% 1RM (RPE 8) W3 3x3–4 ~85–87.5% (RPE 8.5–9) W4 2x5 ~60–65% (Deload) Next Block: Add 2.5–5kg (bench), 5–7.5kg (squat/deadlift) Weighted Pull-ups, Muscle-ups, Dips W1 3x5 RPE 7, controlled form W2 3x5 RPE 8 W3 4x3–4 RPE 9, near top effort W4 2x5 (light) Speed / technique focus Next Block: Add 1.25–2.5kg to weighted pull/dip/muscle-ups Static Holds – Planche & Front Lever W1 4x10–15 sec Tuck Planche, Tuck Lever W2 4x15–20 sec or harder hold Adv Tuck, 1-leg out, Bandless W3 4x20–25 sec or 5x10–15 sec Hold longer / increase density W4 3x10–15 sec (deload) Reset to easier progression Next Block: Move to harder progression (e.g. Adv Tuck → Straddle → One leg → Full) Or increase time/reps per hold Progress Tips: - Only increase weight if form and RPE allow - Log hold durations and difficulty - Film skill work to catch technical errors - Deload before fatigue breaks you

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 12:15
  • Last Edited
    Jul 10, 2025 01:14

Summary

Elevate your training with the Hybrid Strength x Calisthenics Skill 2.0 program, a dynamic 4-week journey designed for those ready to blend strength and skill. Committing just 4 days a week, you'll tackle powerful push strength and leg workouts, while mastering advanced calisthenics techniques like the Planche and Handstand. Each session is meticulously crafted to challenge your limits and enhance your overall performance, combining bodyweight and barbell exercises for maximum effectiveness. Get ready to build strength, improve your mobility, and unlock new skills that will transform your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
4
8-10 mins
RPE 8-9
2
Planche Press
3
6 reps
RPE 8-9
3
Bench Press (Paused)
4
3-5 reps
RPE 8-9
4
Dip (Weighted)
3
5 reps
RPE 8-9
5
Overhead Press (Barbell)
3
6 reps
RPE 8-9
6A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
4
8-10 mins
RPE 8-9
2
Planche Press
3
6 reps
RPE 8-9
3
Bench Press (Paused)
4
3-5 reps
RPE 8-9
4
Dip (Weighted)
3
5 reps
RPE 8-9
5
Overhead Press (Barbell)
3
6 reps
RPE 8-9
6A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
4
8-10 mins
RPE 8-9
2
Planche Press
3
6 reps
RPE 8-9
3
Bench Press (Paused)
4
3-5 reps
RPE 8-9
4
Dip (Weighted)
3
5 reps
RPE 8-9
5
Overhead Press (Barbell)
3
6 reps
RPE 8-9
6A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
4
8-10 mins
RPE 8-9
2
Planche Press
3
6 reps
RPE 8-9
3
Bench Press (Paused)
4
3-5 reps
RPE 8-9
4
Dip (Weighted)
3
5 reps
RPE 8-9
5
Overhead Press (Barbell)
3
6 reps
RPE 8-9
6A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
6B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
2
15 mins
RPE 8-9
2
Planche Press
3
5 reps
RPE 10
3
Squat (Barbell)
4
4-6 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
6
Glute-Ham Raise
3
8 reps
RPE 8-9
7
Leg Extension
2
15 reps
RPE 9-10
8
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
2
15 mins
RPE 8-9
2
Planche Press
3
5 reps
RPE 10
3
Squat (Barbell)
4
4-6 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
6
Glute-Ham Raise
3
8 reps
RPE 8-9
7
Leg Extension
2
15 reps
RPE 9-10
8
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
2
15 mins
RPE 8-9
2
Planche Press
3
5 reps
RPE 10
3
Squat (Barbell)
4
4-6 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
6
Glute-Ham Raise
3
8 reps
RPE 8-9
7
Leg Extension
2
15 reps
RPE 9-10
8
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
2
15 mins
RPE 8-9
2
Planche Press
3
5 reps
RPE 10
3
Squat (Barbell)
4
4-6 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
6
Glute-Ham Raise
3
8 reps
RPE 8-9
7
Leg Extension
2
15 reps
RPE 9-10
8
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Pendlay Row
3
6 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Pendlay Row
3
6 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Pendlay Row
3
6 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Pendlay Row
3
6 reps
RPE 8-9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8-9
2
Front Lever
3
4 reps
RPE 8-9
3
Planche Lean
3
8 mins
RPE 8-9
4
Grip Work
2
15 mins
RPE 8-9
5
Shoulder And Hip Mobility
1
5-10 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8-9
2
Front Lever
3
4 reps
RPE 8-9
3
Planche Lean
3
8 mins
RPE 8-9
4
Grip Work
2
15 mins
RPE 8-9
5
Shoulder And Hip Mobility
1
5-10 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8-9
2
Front Lever
3
4 reps
RPE 8-9
3
Planche Lean
3
8 mins
RPE 8-9
4
Grip Work
2
15 mins
RPE 8-9
5
Shoulder And Hip Mobility
1
5-10 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8-9
2
Front Lever
3
4 reps
RPE 8-9
3
Planche Lean
3
8 mins
RPE 8-9
4
Grip Work
2
15 mins
RPE 8-9
5
Shoulder And Hip Mobility
1
5-10 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Planche Progression Hold
4 Sets
8-10 mins
@8-9
2
Planche Press
3 Sets
6 Reps
@8-9
3
Bench Press (Paused)
4 Sets
3-5 Reps
@8-9
4
Dip (Weighted)
3 Sets
5 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
6A
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@9-10
6B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
Day 2
1
Planche Progression Hold
2 Sets
15 mins
@8-9
2
Planche Press
3 Sets
5 Reps
@10
3
Squat (Barbell)
4 Sets
4-6 Reps
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8-9
6
Glute-Ham Raise
3 Sets
8 Reps
@8-9
7
Leg Extension
2 Sets
15 Reps
@9-10
8
Standing Calf Raise
3 Sets
15-20 Reps
@9-10
Day 3
1
Muscle Up
3 Sets
3 Reps
@8-9
2
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
4 Reps
2 Reps
1 Reps
@8-9
@8-9
@8-9
3
Pendlay Row
3 Sets
6 Reps
@8-9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8-9
5
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Hammer Curl (Cable)
2 Sets
12 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
4 Reps
@8-9
2
Front Lever
3 Sets
4 Reps
@8-9
3
Planche Lean
3 Sets
8 mins
@8-9
4
Grip Work
2 Sets
15 mins
@8-9
5
Shoulder And Hip Mobility
1 Set
5-10 mins
@1