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
- LevelIntermediate, Novice
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 02, 2024 10:43
- Last EditedSep 12, 2025 05:36
Summary
Transform your fitness journey with this dynamic 12-week Calisthenics & Weight Training Hybrid Routine, designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a balanced blend of bodyweight and barbell exercises, focusing on compound movements and supersets to maximize efficiency and muscle growth. Perfect for the garage gym enthusiast, this program will challenge your limits and redefine your physique, ensuring you build strength, endurance, and functional fitness along the way. Get ready to push your boundaries and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.6%
Triceps
14%
Biceps
10.5%
Lats
10.5%
Chest
10.5%
Upper Back
7.6%
Front Delts
7.6%
Quadriceps
6.4%
Hamstrings
4.7%
Glutes
4.1%
Middle Delts
2.9%
Rear Delts
2.9%
Lower Back
2.3%
Forearms
1.2%
