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
    Aug 03, 2025 03:18

Summary

Unlock your potential with the Calisthenics Hybrid program, a dynamic 4-week journey designed for strength enthusiasts looking to blend bodyweight and traditional weightlifting techniques. Committing just two days a week, you'll engage in a variety of exercises like Hanging Leg Raises and Pseudo Push Ups, targeting your core, chest, and back. This program is perfect for building functional strength and improving body control, all while using a full gym setup. Get ready to elevate your fitness game and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Chest
16.1%
Front Delts
12.2%
Abs
10.6%
Biceps
7.5%
Lower Back
5.9%
Middle Delts
5.9%
Forearms
5.9%
Upper Back
3.9%
Glutes
3.9%
Rear Delts
3.9%
Lats
3.1%
Quadriceps
3.1%
Hamstrings
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
5 reps
-
2
Dip (Bodyweight)
1
5 reps
-
3
Seated Row (Cable)
1
5 reps
-
4
Bench Press (Barbell)
1
5 reps
-
5
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
5 reps
-
2
Dip (Bodyweight)
1
5 reps
-
3
Seated Row (Cable)
1
5 reps
-
4
Bench Press (Barbell)
1
5 reps
-
5
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
5 reps
-
2
Dip (Bodyweight)
1
5 reps
-
3
Seated Row (Cable)
1
5 reps
-
4
Bench Press (Barbell)
1
5 reps
-
5
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
5 reps
-
2
Dip (Bodyweight)
1
5 reps
-
3
Seated Row (Cable)
1
5 reps
-
4
Bench Press (Barbell)
1
5 reps
-
5
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pseudo Push Ups
1
5 reps
-
2
Pseudo Planche Lean
1
5 secs
-
3
Hanging Leg Raise
1
8 reps
-
4
Superman
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pseudo Push Ups
1
5 reps
-
2
Pseudo Planche Lean
1
5 secs
-
3
Hanging Leg Raise
1
8 reps
-
4
Superman
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frog Stand
1
10 secs
-
2
Pseudo Push Ups
1
5 reps
-
3
Pseudo Planche Lean
1
10 secs
-
4
Superman
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frog Stand
1
10 secs
-
2
Pseudo Push Ups
1
5 reps
-
3
Pseudo Planche Lean
1
10 secs
-
4
Superman
1
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
-