Hybrid Strength x Calisthenics Skill

Pieter 

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!

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)

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Week 1

Week 2

Week 3

Week 4

Warm up, example Push ups, Scapular push ups etc.
The time given per set is in seconds not minutes.

Planche Progression Hold

Handstand

Planche Push Up

Bench Press (Paused)

Dip (Weighted)

Overhead Press (Barbell)

PUSH STRENGTH + PLANCHE + HAND

Warm up the shoulders before starting the Handstand exercises

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute-Ham Raise

Leg Extension

Standing Calf Raise

LEG STRENGTH + HANDSTAND + POS

Warm up by hanging, feet on ground rows etc.

Front Lever

Chin-Up (Weighted)

Ring Row

Shrug (Dumbbell)

Preacher Curl (Dumbbell)

PULL VOLUME + FRONT LEVER + AR

Dip (Bodyweight)

Warm up, example scapula pull ups, pull ups etc.

Muscle Up

Lat Pulldown

Pull-Up (Bodyweight)

Pendlay Row

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

PULL STRENGTH + MUSCLE-UP + UP

Chin-Up (Bodyweight)

Pull-Up (Weighted)

Deload

1 reviews for Hybrid Strength x Calisthenics Skill

Pieter