Hybrid Strength x Calisthenics Skill 2.0

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



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Week 1

Week 2

Week 3

Week 4

Warm up, example Push ups, Scapular push ups etc.
The time given per set is in seconds not minutes.

Planche Progression Hold

Planche Press

Bench Press (Paused)

Dip (Weighted)

Overhead Press (Barbell)

PUSH STRENGTH + PLANCHE 

Warm up the shoulders before starting the Handstand exercises

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute-Ham Raise

Leg Extension

Standing Calf Raise

LEG STRENGTH + HANDSTAND + POS

Warm up, example scapula pull ups, pull ups etc.

Muscle Up

Pull-Up (Weighted)

Pendlay Row

Rear Delt Fly (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

PULL STRENGTH + MUSCLE-UP + UP

Warm up by hanging, feet on ground rows etc.

Deadlift (Barbell)

Front Lever

Planche Lean

Grip Work

Shoulder And Hip Mobility 

PULL VOLUME + FRONT LEVER + AR

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