Hybrid Strength: Calisthenics & Weights

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.

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Strength & Planche
Focus: Upper 
Warm-up (5-10 min)

Planche Leans

Tuck Planche Holds

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

 Push Strength & Planche Focus

False Grip Hangs

Explosive Pull-Ups

Muscle-Up Negatives

Pull-Up (Weighted)

Bent Over Row (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Face Pull

Pull Strength & Muscle-Up Focu

Goblet Squat

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower Body & Core (Lower Back 

Wall Handstand Holds

Pike Push Up

Lateral Raise (Dumbbell)

Push Up (Weighted)

Bench Press (Close Grip)

Hammer Curl (Dumbbell)

L-Sit Holds

Upper Body Accessory & Handsta

Option A - Planche 
Option B - Muscle Up 

Trap Bar Deadlift

Bench Press (Dumbbell)

Renegade Row

Pistol Squat

Full Body Hybrid & Skill Topup

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