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Calisthenics & Weight Training Hybrid Routine
by Ashley E.
95 athletes joined
Program Description
This hypertrophy program combines calisthenics with weight training to gain the best of both worlds. This is not a strength focused program, although you will of course get stronger as you gain muscle. You can swap any of the isolation movements for variations that hit the same muscle if you can't/don't want to do the original version, e.g swapping triceps pushdowns for triceps extensions, or dumbbell curls for barbell curls etc. All barbell movements can be done with dumbbells instead, meaning the minimum required equipment is a bench, some dumbbells, and a pull up bar with a pair of gymnastic rings.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 10:43
Last Edited
Jun 21, 2024 12:52
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
1B
Sit Up
3 Sets
10-20 Reps
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3A
Ring Push Up
3 Sets
AMRAP
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)
3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2B
Dumbbell Row
3 Sets
8-12 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Powell Raise
3 Sets
8-12 Reps
2A
Ring Push Up
3 Sets
AMRAP
2B
Ez Bar Reverse Curl
3 Sets
10-15 Reps
2C
Sit Up
3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3A
Ring Row
3 Sets
AMRAP
3B
Hanging Leg Raise
3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
4B
Sissy Squat
3 Sets
10-15 Reps