Hybrid Strength x Calisthenics Performance

Program Description

Program Description: This is a 4-day hybrid strength, calisthenics, and hypertrophy program designed for intermediate to advanced athletes who want to build elite-level bodyweight strength (planche, front lever, handstand, weighted muscle-up) while maintaining or increasing maximal strength in powerlifting movements. Each workout seamlessly integrates skill work, compound lifts, and smart hypertrophy volume—all in one session. Goals: 1. Build and refine advanced calisthenic skills [planche, Front lever(FL), Hand stand(HS),Muscle up(MU)] 2. Maintain/build maximal strength 3. Target key muscle groups for hypertrophy 4. Improve bodyweight-to-strength ratio 5. Reduce CNS fatigue and joint overuse risk Weekly Schedule (4 Days): Day 1: Push Strength + Planche & Handstand + Chest/Shoulders Hypertrophy Day 2: Pull Strength + Weighted Muscle-Up + Back/Biceps Hypertrophy Day 3: Push Volume + Planche/HS + Triceps/Shoulders Hypertrophy Day 4: Front Lever + Posterior Chain and legs Hypertrophy Block Format: 4-week mesocycles Week 4: Deload (reduce volume by 40–50%)(Use week to recover joints, connective tissue, CNS) Progress by adding reps, sets, or weight weekly within RIR 1–2 Credits: Designed for advanced strength athletes seeking skill mastery & aesthetics Recommended Add-Ons: 1. Active recovery: mobility, walking, easy climbing 2. Nutrition: high protein (2g/kg), slight deficit (~250–400kcal) for cut

Program Overview