Intermediate–AdvancedFree

Weighted Calisthenics and Hybrid routine

This is a program where the volume is low but the intensity is high, the sources are from Ian Berseagle's training program. It has small modifications but in es

Aditya B.· May 2025

1athletes running this program

Free on iOS & Android

Overview

Length

16 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

90 min

# How to use RM in this Program? In the program I use RM, but in reality the weight you should be using is the one calls "Perfect Weight", this weight is the one that allows you to do 8 reps until failure. # How to train weighted exercise? For the exercises do with RM like pull ups, dips, squats and deadlift, you can do 5 reps and should be have 2 or 3 reps in reserve until failure. # How I can Overload progress? When you do 2 workouts with your perfect weight and you feel like you've gotten stronger, that is, you feel like you have more reps in reserve. Do the same workout, 5 repetitions for 4 sets with the same weight, and if you feel that you have more repetitions in reserve, for example you have 4 repetitions to failure in the first set, 4 in the second, 3 in the third and 3 in the fourth. Now ,for the next workout, you should be able to gain 2.5 or 5kg. Personal opinion, it only increases 2.5 kg. Generally you have the strength increase 1 week before the deload week, in the deload week you use 50% of the weight, and when you return to week 5, you use the weight used in week 3 plus 2.5 kg or 5 kg For example, you start doing dips with 10 kg, in week 1, you do it with 10 kg, the same in week 2 and the same in week 3. In this week, number 3, you can probably increase the weight to 12.5 kg, but Don't do that, just do the same workout, with the same weight. Now, in week 4 of unloading, you do the dips with 5kg, after the unloading week, you can do the dips with 12.5kg. And this is the system that you will repeat until week 16. After week 16, if you started with 10kg dips, you'll probably increase to 20kg, maybe 17.5kg or maybe 22.5 or more, that depends on each person.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

11.6%

Glutes

11.1%

Triceps

10.1%

Quadriceps

9.6%

Front Delts

8.4%

Abs

7.4%

Lats

6.8%

Upper Back

6.7%

Chest

6.5%

Biceps

6.2%

Lower Back

3.4%

Calves

3.4%

Middle Delts

3.2%

Adductors

2.5%

Forearms

1.5%

Rear Delts

0.8%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	4	5+ reps	100%
2	Seated Row (Cable)	3	8–12 reps	@9
3	Overhead Press (Barbell)	3	5+ reps	100%
4	Chest Fly (Cable)	2	8–15 reps	@8
Superset
5A	Bicep Curl (Barbell)	3	8–15 reps	@8
5B	Tricep Extension (Cable)	3	8–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	5+ reps	100%
2	Deadlift (Barbell)	4	5+ reps	100%
3	Standing Calf Raise	3	8–15 reps	@8
4	Hamstring Curl	3	8–15 reps	@8
5	Leg Press (45 Degrees)	3	8–12 reps	@8
Superset
6A	Hanging Leg Raise	2	10–15 reps	@10
6B	Plank	2	1 min	@10

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	4	5+ reps	100%
2	Incline Bench Press (Barbell)	3	8 reps	@8
3	Single Arm High Row (Cable)	3	8–12 reps	@9
4	Chin-Up (Weighted)	3	5+ reps	100%
5	Lateral Raise (Dumbbell)	3	8–12 reps	@8
Superset
6A	Bicep Curl (Dumbbell)	3	8–12 reps	@9
6B	French Press	3	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	3	8–12 reps	@8
2	Hip Thrust (Barbell)	4	8 reps	100%
3	Lunge (Dumbbell)	3	8–12 reps	@8
4	Hamstring Curl	3	8–12 reps	@8
5	Seated Calf Raise	3	10–15 reps	@9
6	Leg Extension	2	8–12 reps	@9
7	L Sit	2	AMRAP	@9

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Weighted Calisthenics and Hybrid routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.

Weighted Calisthenics and Hybrid routine 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weighted Calisthenics and Hybrid routine 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.

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