Hybrid Strength: Calisthenics & Weights
Unleash Dual Power: Build your Complete Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Planche Leans | 3 | AMRAP | @10 |
| 2 | Tuck Planche Holds | 5 | 0.05–0.15 min | — |
| 3 | Bench Press (Barbell) | 4 | 5–8 reps | @8–9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 5 | Dip (Weighted) | 3 | 6–10 reps | @8–9 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | False Grip Hangs | 3 | AMRAP | @10 |
| 2 | Explosive Pull-Ups | 4 | 3–6 reps | @7 |
| 3 | Muscle-Up Negatives | 5 | 3–5 reps | @7 |
| 4 | Pull-Up (Weighted) | 4 | 5–8 reps | @8 |
| 5 | Bent Over Row (Barbell) | 3 | 8–12 reps | @9 |
| 6 | Seated Row (Cable) | 3 | 8–12 reps | @8 |
| 7 | Bicep Curl (Barbell) | 3 | 10–15 reps | @8 |
| 8 | Face Pull | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 6A | Hollow Body Holds | 3 | 1 min |
| 6B | Lying Leg Raise | 3 | 10–15 reps |
| 6C | Plank | 3 | 1.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wall Handstand Holds | 3 | 1 min |
| 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 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Planche Leans | 1 | 0 min | — |
| 1B | Tuck Planche Holds | 1 | 0 min | — |
| 1C | Pseudo Planche | 1 | 0 min | — |
| 1D | Push Up | 1 | 0 reps | — |
| Superset | ||||
| 2A | False Grip Hangs | 1 | 0 min | — |
| 2B | Explosive Pull-Ups | 1 | 0 reps | — |
| 2C | Muscle-Up Negatives | 1 | 0 reps | — |
| 3 | Trap Bar Deadlift | 1 | 5–8 reps | @8 |
| 3 | 5–8 reps | — | ||
| 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 | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Strength: Calisthenics & Weights is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Strength: Calisthenics & Weights is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Strength: Calisthenics & Weights is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
