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Hybrid Strength x Calisthenics Skill

by Pieter
4.0
(1 rating)

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
    Jun 18, 2025 10:13

Summary

Transform your training with the Hybrid Strength x Calisthenics Skill program! Over the course of 4 weeks, this 4-day-a-week regimen blends traditional strength training with dynamic calisthenics skills, focusing on push strength, leg strength, and advanced bodyweight movements like planche holds and handstands. Each session is designed to challenge your limits while enhancing your overall strength and control. Get ready to build muscle, improve your skills, and elevate your fitness game!
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Pieter Age 25, Man
22 days ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
First time mixing calisthenics with heavy compound lifts. Learned a lot and know what changes to make for the next edition