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Hybrid Strength x Calisthenics Skill

by Pieter

Program Description

Welcome to the ultimate hybrid program—designed for the serious athlete who refuses to choose between brute strength and bodyweight mastery. Hybrid Strength x Calisthenics Skill is a 4-day/week program for intermediate to advanced lifters, with a bit of calisthenics experience, who want to simultaneously get stronger in compound lifts, master elite calisthenics skills (planche, front lever, handstand, muscle-up), and develop a lean, muscular physique. Whether you're a climber, powerlifter, or bodyweight athlete, this program will take your performance to the next level. Program Goals: -Build advanced calisthenic skills (planche, front lever, handstand, weighted muscle-up) -Increase absolute strength in compound barbell lifts -Develop balanced muscular hypertrophy across all major muscle groups -Improve your power-to-weight ratio for climbing, athleticism, or aesthetics -Enhance mobility, control, and joint integrity for long-term performance Weekly Schedule (4 Days): Day 1: Push Strength + Skill (Planche + Handstand) + Upper Hypertrophy Day 2: Pull Strength + Skill (Muscle-Up) + Upper Hypertrophy Day 3: Lower Body Strength + Handstand Skill + Posterior Chain Hypertrophy Day 4: Pull Volume + Skill (Front Lever) + Arm & Core Hypertrophy Block Format: -4-week mesocycles -Week 4 is a deload (reduced volume and intensity) -Weekly progression in reps, sets, or load while keeping RIR 1–2 on most working sets Progression Principles: -Use RIR 1–2 for working sets. Increase reps/weight weekly within rep ranges. -Skill progressions: Increase hold time or move to harder progressions (e.g. tuck → advanced tuck → straddle)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 21, 2025 11:59
  • Last Edited
    May 22, 2025 11:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
3
8-10 mins
RPE 8-9
2
Handstand
3
30 mins
RPE 8-9
3
Planche Push Up
3
5 reps
RPE 8-9
4
Bench Press (Paused)
3
3-5 reps
RPE 8-9
5
Dip (Weighted)
3
6 reps
RPE 8-9
6
Overhead Press (Barbell)
3
6 reps
RPE 8-9
7A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
7B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
3
8-10 mins
RPE 8-9
2
Handstand
3
30 mins
RPE 8-9
3
Planche Push Up
3
5 reps
RPE 8-9
4
Bench Press (Paused)
3
3-5 reps
RPE 8-9
5
Dip (Weighted)
3
6 reps
RPE 8-9
6
Overhead Press (Barbell)
3
6 reps
RPE 8-9
7A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
7B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
3
8-10 mins
RPE 8-9
2
Handstand
3
30 mins
RPE 8-9
3
Planche Push Up
3
5 reps
RPE 8-9
4
Bench Press (Paused)
3
3-5 reps
RPE 8-9
5
Dip (Weighted)
3
6 reps
RPE 8-9
6
Overhead Press (Barbell)
3
6 reps
RPE 8-9
7A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9-10
7B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Planche Progression Hold
2
6 mins
RPE 8-9
2
Handstand
2
20 mins
RPE 8-9
3
Planche Push Up
2
3 reps
RPE 8-9
4
Bench Press (Paused)
2
3 reps
RPE 7
5
Dip (Bodyweight)
2
10-20 reps
RPE 5
6
Overhead Press (Barbell)
2
4 reps
RPE 7
7A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Lat Pulldown
3
4 reps
RPE 8-9
3
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Pendlay Row
3
6 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9-10
7
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Lat Pulldown
3
4 reps
RPE 8-9
3
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Pendlay Row
3
6 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9-10
7
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 8-9
2
Lat Pulldown
3
4 reps
RPE 8-9
3
Pull-Up (Weighted)
2
2
1
4 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Pendlay Row
3
6 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9-10
7
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
2
3 reps
RPE 6
2
Lat Pulldown
2
4 reps
RPE 7
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pendlay Row
2
6 reps
RPE 6
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9-10
7
Hammer Curl (Cable)
2
12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
30 mins
RPE 8-9
2
Handstand
3
6 reps
RPE 8-9
3
Planche Progression Hold
2
15 mins
RPE 8-9
4
Squat (Barbell)
4
4-6 reps
RPE 8-9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
6
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
7
Glute-Ham Raise
3
8 reps
RPE 8-9
8
Leg Extension
2
15 reps
RPE 9-10
9
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
30 mins
RPE 8-9
2
Handstand
3
6 reps
RPE 8-9
3
Planche Progression Hold
2
15 mins
RPE 8-9
4
Squat (Barbell)
4
4-6 reps
RPE 8-9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
6
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
7
Glute-Ham Raise
3
8 reps
RPE 8-9
8
Leg Extension
2
15 reps
RPE 9-10
9
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
30 mins
RPE 8-9
2
Handstand
3
6 reps
RPE 8-9
3
Planche Progression Hold
2
15 mins
RPE 8-9
4
Squat (Barbell)
4
4-6 reps
RPE 8-9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
6
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8-9
7
Glute-Ham Raise
3
8 reps
RPE 8-9
8
Leg Extension
2
15 reps
RPE 9-10
9
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand
2
20 mins
RPE 6
2
Handstand
2
4 reps
RPE 6
3
Planche Progression Hold
2
10 mins
RPE 6
4
Squat (Barbell)
3
4 reps
RPE 6
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
7
Glute-Ham Raise
2
5 reps
RPE 7
8
Leg Extension
2
15 reps
RPE 9-10
9
Standing Calf Raise
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
4-6 reps
RPE 8-9
2
Front Lever
3
8 mins
RPE 8-9
3
Chin-Up (Weighted)
3
8 reps
RPE 8-9
4
Ring Row
3
10 reps
RPE 8-9
5
Shrug (Dumbbell)
2
12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9-10
7A
Hanging Leg Raise
3
8 reps
RPE 9-10
7B
Plank (Weighted)
3
30-45 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
4-6 reps
RPE 8-9
2
Front Lever
3
8 mins
RPE 8-9
3
Chin-Up (Weighted)
3
8 reps
RPE 8-9
4
Ring Row
3
10 reps
RPE 8-9
5
Shrug (Dumbbell)
2
12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9-10
7A
Hanging Leg Raise
3
8 reps
RPE 9-10
7B
Plank (Weighted)
3
30-45 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
4-6 reps
RPE 8-9
2
Front Lever
3
8 mins
RPE 8-9
3
Chin-Up (Weighted)
3
8 reps
RPE 8-9
4
Ring Row
3
10 reps
RPE 8-9
5
Shrug (Dumbbell)
2
12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9-10
7A
Hanging Leg Raise
3
8 reps
RPE 9-10
7B
Plank (Weighted)
3
30-45 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever
2
3 reps
RPE 7
2
Front Lever
2
5 mins
RPE 7
3
Chin-Up (Bodyweight)
2
8 reps
RPE 1
4
Ring Row
2
5 reps
RPE 6
5
Shrug (Dumbbell)
2
12 reps
RPE 6
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9-10
7A
Hanging Leg Raise
3
8 reps
RPE 9-10
7B
Plank (Weighted)
3
30-45 reps
RPE 8-9
Week 1
1 / 4 Weeks
Day 1
1
Planche Progression Hold
3 Sets
8-10 mins
@8-9
2
Handstand
3 Sets
30 mins
@8-9
3
Planche Push Up
3 Sets
5 Reps
@8-9
4
Bench Press (Paused)
3 Sets
3-5 Reps
@8-9
5
Dip (Weighted)
3 Sets
6 Reps
@8-9
6
Overhead Press (Barbell)
3 Sets
6 Reps
@8-9
7A
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@9-10
7B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
Day 3
1
Handstand
3 Sets
30 mins
@8-9
2
Handstand
3 Sets
6 Reps
@8-9
3
Planche Progression Hold
2 Sets
15 mins
@8-9
4
Squat (Barbell)
4 Sets
4-6 Reps
@8-9
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8-9
7
Glute-Ham Raise
3 Sets
8 Reps
@8-9
8
Leg Extension
2 Sets
15 Reps
@9-10
9
Standing Calf Raise
3 Sets
15-20 Reps
@9-10
Day 4
1
Front Lever
3 Sets
4-6 Reps
@8-9
2
Front Lever
3 Sets
8 mins
@8-9
3
Chin-Up (Weighted)
3 Sets
8 Reps
@8-9
4
Ring Row
3 Sets
10 Reps
@8-9
5
Shrug (Dumbbell)
2 Sets
12 Reps
@8-9
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@9-10
7A
Hanging Leg Raise
3 Sets
8 Reps
@9-10
7B
Plank (Weighted)
3 Sets
30-45 Reps
@8-9
Day 2
1
Muscle Up
3 Sets
3 Reps
@8-9
2
Lat Pulldown
3 Sets
4 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
4 Reps
2 Reps
1 Reps
@8-9
@8-9
@8-9
4
Pendlay Row
3 Sets
6 Reps
@8-9
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8-9
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9-10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@9-10