Hybrid Strength x Calisthenics Skill
Designed for lifters with experience in calisthenics, trying to get strong in the gym as well as learning advanced calisthenics skills.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Planche Progression Hold | 3 | 8–10 min | @8–9 |
| 2 | Handstand | 3 | 30 min | @8–9 |
| 3 | Planche Push Up | 3 | 5 reps | @8–9 |
| 4 | Bench Press (Paused) | 3 | 3–5 reps | @8–9 |
| 5 | Dip (Weighted) | 3 | 6 reps | @8–9 |
| 6 | Overhead Press (Barbell) | 3 | 6 reps | @8–9 |
| Superset | ||||
| 7A | Skull Crusher (Dumbbell) | 3 | 10–15 reps | @9–10 |
| 7B | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Handstand | 3 | 30 min | @8–9 |
| 2 | Handstand | 3 | 6 reps | @8–9 |
| 3 | Planche Progression Hold | 2 | 15 min | @8–9 |
| 4 | Squat (Barbell) | 4 | 4–6 reps | @8–9 |
| 5 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8–9 |
| 6 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @8–9 |
| 7 | Glute-Ham Raise | 3 | 8 reps | @8–9 |
| 8 | Leg Extension | 2 | 15 reps | @9–10 |
| 9 | Standing Calf Raise | 3 | 15–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Lever | 3 | 4–6 reps | @8–9 |
| 2 | Front Lever | 3 | 8 min | @8–9 |
| 3 | Chin-Up (Weighted) | 3 | 8 reps | @8–9 |
| 4 | Ring Row | 3 | 10 reps | @8–9 |
| 5 | Shrug (Dumbbell) | 2 | 12 reps | @8–9 |
| 6 | Preacher Curl (Dumbbell) | 2 | 8–12 reps | @9–10 |
| Superset | ||||
| 7A | Hanging Leg Raise | 3 | 8 reps | @9–10 |
| 7B | Plank (Weighted) | 3 | 30–45 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Muscle Up | 3 | 3 reps | @8–9 |
| 2 | Lat Pulldown | 3 | 4 reps | @8–9 |
| 3 | Pull-Up (Weighted) | 2 | 4 reps | @8–9 |
| 2 | 2 reps | @8–9 | ||
| 1 | 1 rep | @8–9 | ||
| 4 | Pendlay Row | 3 | 6 reps | @8–9 |
| 5 | Rear Delt Fly (Cable) | 3 | 12 reps | @8–9 |
| 6 | Bicep Curl (Barbell) | 3 | 10–12 reps | @9–10 |
| 7 | Hammer Curl (Cable) | 2 | 12 reps | @9–10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Strength x Calisthenics Skill is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hybrid Strength x Calisthenics Skill is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Strength x Calisthenics Skill is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
