Hybrid Calisthenics / Weight lifting program
Transform your strength with 8 weeks of powerful hybrid training—blend calisthenics and weightlifting to unlock your full potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 1B | Overhead Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Chest Fly (Dumbbell) | 3 | 10–15 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 12–20 reps |
| 3 | Lat Pulldown (Single Arm) | 3 | 12–15 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| 5 | Dragon Flag | 3 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Leg Curl | 3 | 10–15 reps |
| 3 | Seated Row (Machine) | 3 | 8–12 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Lat Pulldown | 3 | 12–15 reps |
| Superset | |||
| 6A | Hanging Knee Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 6B | Hanging Oblique Knee Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 3 | 5–10 reps | — |
| 2 | Preacher Curl (Barbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 1 | 6–10 reps | — |
| 1 | 6–10 reps | — | ||
| 1 | 6–10 reps | — | ||
| 1 | 6–10 reps | — | ||
| 3B | Single Arm Row (Dumbbell) | 3 | 8–12 reps | — |
| 4 | Lateral Raise (Dumbbell) | 2 | 15–20 reps | — |
| 5 | Dragon Flag | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 6 | Plank | 1 | 0.5 min | @10 |
| 1 | 0.5 min | @10 | ||
| 1 | 0.5 min | @10 | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 10–15 reps |
| 2 | Leg Extension | 3 | 10–15 reps |
| 3 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 4 | Deadlift (Barbell) | 3 | 5 reps |
| Superset | |||
| 5A | Leg Raise (Captain's Chair) | 3 | 12 reps |
| 5B | Hanging Oblique Knee Raise | 3 | 12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Calisthenics / Weight lifting program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 50 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 Calisthenics / Weight lifting program 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Calisthenics / Weight lifting program 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
