Obsessed (Hybrid calisthenics program)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Weighted) | 3 | 6–10 reps | @10 |
| 1B | Abs Crunch (Weighted) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Pull-Up (Bodyweight) | 2 | AMRAP | @10 |
| 2B | Single Arm Pushdown | 2 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Ring Push Up | 3 | AMRAP | @10 |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Preacher Curl (Barbell) | 2 | 7–10 reps | @10 |
| 4B | Leg Curl | 2 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Hack Squat | 2 | 6–8 reps | @10 |
| 5B | Neck Extension | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 1B | Neck Curl | 3 | 15–20 reps | @10 |
| Superset | ||||
| 2A | Squat (Smith Machine) | 2 | 8–12 reps | @10 |
| 2B | Standing Calf Raise | 3 | 10–15 reps | @10 |
| 3 | Walking Lunge (Dumbbell) | 1 | 20–30 reps | @10 |
| Superset | ||||
| 4A | Chest expander vertical pull-apart | 3 | 5–15 reps | @10 |
| 4B | Inverted Row | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Dumbbell Bench Pullover | 3 | 8–12 reps | @10 |
| 5B | Wrist Curls | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 2 | 6–10 reps | @10 |
| 1B | Reverse Pec Deck | 3 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps | @10 |
| 2B | Fat grip chinups | 2 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Single Arm Pushdown | 2 | 6–10 reps | @10 |
| 3B | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Preacher Curl (Barbell) | 2 | 7–10 reps | @10 |
| 4B | Abs Crunch (Weighted) | 2 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Leg Curl | 2 | 10–15 reps | @10 |
| 5B | Hip Adductor (Machine) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Dumbbell) | 2 | 6–10 reps | @10 |
| 1B | Neck Curl | 4 | 15–20 reps | @10 |
| Superset | ||||
| 2A | Close Grip Bench Press (Smith Machine) | 2 | 6–10 reps | @10 |
| 2B | Standing Calf Raise | 3 | 10–15 reps | @10 |
| Superset | ||||
| 3A | JM Press | 2 | 8–12 reps | @10 |
| 3B | Lu raises | 2 | 10–15 reps | @10 |
| Superset | ||||
| 4A | Preacher hammer curl | 3 | 7–10 reps | @10 |
| 4B | Pullover (EZ Bar) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Rear Delt Fly (Dumbbell) | 3 | AMRAP | @10 |
| 5B | Hanging Leg Raise | 3 | 8–12 reps | @10 |
| 5C | Wrist Curls | 3 | 10–15 reps | @10 |
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, Obsessed (Hybrid calisthenics program) 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 120 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.
Obsessed (Hybrid calisthenics program) is structured around 4 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.
Obsessed (Hybrid calisthenics program) 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
