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Calisthenics Hybrid

by Ders Andres
1 athletes joined

Program Description

This is to help you get used to some basic workouts as well as starting to train your body for a performing the planche. It's listed for a full gym, but you could also do these at home with a garage setup depending on your budget and space.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 18, 2025 11:51
  • Last Edited
    Jul 27, 2025 07:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Hanging Leg Raise
3
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Seated Row (Cable)
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Deadlift (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Seated Row (Cable)
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Deadlift (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Seated Row (Cable)
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Deadlift (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
5 reps
-
2
Dip (Bodyweight)
3
5 reps
-
3
Seated Row (Cable)
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
5
Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pseudo Push Ups
3
5 reps
-
2
Pseudo Planche Lean
3
5 secs
-
3
Hanging Leg Raise
3
8 reps
-
4
Superman
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pseudo Push Ups
3
5 reps
-
2
Pseudo Planche Lean
3
5 secs
-
3
Hanging Leg Raise
3
8 reps
-
4
Superman
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frog Stand
3
10 secs
-
2
Pseudo Push Ups
3
5 reps
-
3
Pseudo Planche Lean
3
10 secs
-
4
Superman
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frog Stand
3
10 secs
-
2
Pseudo Push Ups
3
5 reps
-
3
Pseudo Planche Lean
3
10 secs
-
4
Superman
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hanging Leg Raise
3 Sets
5 Reps
-
2
Dip (Bodyweight)
3 Sets
5 Reps
-
3
Seated Row (Cable)
3 Sets
5 Reps
-
4
Bench Press (Barbell)
3 Sets
5 Reps
-
5
Deadlift (Barbell)
3 Sets
5 Reps
-
Day 2
1
Pseudo Push Ups
3 Sets
5 Reps
-
2
Pseudo Planche Lean
3 Sets
5 secs
-
3
Hanging Leg Raise
3 Sets
8 Reps
-
4
Superman
3 Sets
10 Reps
-