Hybrid Strength x Calisthenics Performance

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 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: Pull Volume + Front Lever + Posterior Chain 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


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