Program Description
The Hybrid Strength: Calisthenics & Weights program is designed to help you gain muscle, build strength, and master advanced calisthenics skills like the muscle-up and planche. It blends the best of both worlds: weightlifting for raw power and hypertrophy, and calisthenics for functional strength, body control, and skill development. The program also carefully addresses common concerns like lower back soreness by using back-friendly exercise variations and prioritising proper form. Ultimately, it aims for a strong, muscular, and agile physique tailored to your specific goals and preferences.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 16, 2025 01:41
- Last EditedJun 18, 2025 12:45
Summary
Unlock your strength potential with the **Hybrid Strength: Calisthenics & Weights** program! Over the course of 12 weeks, you'll engage in a dynamic blend of bodyweight and weighted exercises five days a week, focusing on both push and pull strength. Each session is meticulously designed to enhance your upper body power, with specific emphasis on planche progressions and muscle-up techniques. Get ready to build muscle, improve your performance, and redefine your limits in the gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
-
2
Tuck Planche Holds
5
5-15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Leans
3
AMRAP
RPE 10
2
Tuck Planche Holds
5
0.05-0.15 mins
-
3
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
3
6-10 reps
RPE 8-9
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
False Grip Hangs
3
AMRAP
RPE 10
2
Explosive Pull-Ups
4
3-6 reps
RPE 7
3
Muscle-Up Negatives
5
3-5 reps
RPE 7
4
Pull-Up (Weighted)
4
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Hollow Body Holds
3
1 mins
-
6B
Lying Leg Raise
3
10-15 reps
-
6C
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Holds
3
1 mins
-
2
Pike Push Up
4
8-12 reps
-
3
Bench Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Push Up (Weighted)
3
10-15 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-15 reps
-
8
L-Sit Holds
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Planche Leans
1
-
1B
Tuck Planche Holds
1
-
1C
Pseudo Planche
1
-
1D
Push Up
1
-
2A
False Grip Hangs
1
-
2B
Explosive Pull-Ups
1
-
2C
Muscle-Up Negatives
1
-
3
Trap Bar Deadlift
1
3
5-8 reps
5-8 reps
RPE 8
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Renegade Row
3
8-12 reps
-
7
Pistol Squat
3
5-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Planche Leans3 Sets
AMRAP
@10
2
Tuck Planche Holds5 Sets
0.05-0.15 mins
-
3
Bench Press (Barbell)4 Sets
5-8 Reps
@8-9
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-9
5
Dip (Weighted)3 Sets
6-10 Reps
@8-9
6
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
Day 2
1
False Grip Hangs3 Sets
AMRAP
@10
2
Explosive Pull-Ups4 Sets
3-6 Reps
@7
3
Muscle-Up Negatives5 Sets
3-5 Reps
@7
4
Pull-Up (Weighted)4 Sets
5-8 Reps
@8
5
Bent Over Row (Barbell)3 Sets
8-12 Reps
@9
6
Seated Row (Cable)3 Sets
8-12 Reps
@8
7
Bicep Curl (Barbell)3 Sets
10-15 Reps
@8
8
Face Pull3 Sets
12-15 Reps
@9
Day 3
1
Goblet Squat4 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
15-20 Reps
-
6A
Hollow Body Holds3 Sets
1 mins
-
6B
Lying Leg Raise3 Sets
10-15 Reps
-
6C
Plank3 Sets
1.5 mins
-
Day 4
1
Wall Handstand Holds3 Sets
1 mins
-
2
Pike Push Up4 Sets
8-12 Reps
-
3
Bench Press (Barbell)3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Push Up (Weighted)3 Sets
10-15 Reps
-
6
Bench Press (Close Grip)3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
10-15 Reps
-
8
L-Sit Holds4 Sets
AMRAP
-
Day 5
1A
Planche Leans1 Set
-
1B
Tuck Planche Holds1 Set
-
1C
Pseudo Planche1 Set
-
1D
Push Up1 Set
-
2A
False Grip Hangs1 Set
-
2B
Explosive Pull-Ups1 Set
-
2C
Muscle-Up Negatives1 Set
-
3
Trap Bar Deadlift1 Set
3 Sets
5-8 Reps
5-8 Reps
@8
-
4
Pull-Up (Weighted)3 Sets
6-10 Reps
-
5
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
6
Renegade Row3 Sets
8-12 Reps
-
7
Pistol Squat3 Sets
5-8 Reps
-