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Hybrid Routine 2.0

by Sam T.

Program Description

Pooled from https://www.hybridcalisthenics.com/programs, all credit goes to Hybrid Calisthenics. Rest times inbetween reps: 2-3 min Rest time between exercises: 5 min

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 02, 2024 11:53
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unlock your potential with the Hybrid Routine 2.0, a dynamic 5-week program designed for those ready to elevate their fitness game. Comprising 6 days of intense bodyweight exercises, this routine focuses on building strength and endurance through movements like Pull-Ups, Push-Ups, and Squats. Perfect for garage gym enthusiasts, you'll challenge your muscles and boost your performance while honing your core stability. Embrace the grind and watch your body transform!
Muscle Engagement
Front
Back
MuscleSet
Abs
30.2%
Lats
9.4%
Quadriceps
9.4%
Chest
9.4%
Upper Back
7.5%
Glutes
7.5%
Triceps
7.5%
Hamstrings
5.7%
Front Delts
5.7%
Biceps
3.8%
Adductors
3.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Bridge
3
0.5 mins
RPE 10
2
Russian Twist (Dumbbell)
3
1 mins
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Squat (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Push Up
3 Sets
AMRAP
@10
2
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Straight Bridge
3 Sets
0.5 mins
@10
2
Russian Twist (Dumbbell)
3 Sets
1 mins
@10
Day 4
1
Push Up
3 Sets
AMRAP
@10
2
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Squat (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Straight Bridge
3 Sets
0.5 mins
@10
2
Russian Twist (Dumbbell)
3 Sets
1 mins
@10