Program Description
**Hybrid Calisthenics / Weight Lifting Program** Embark on an 8-week journey that fuses calisthenics and weightlifting to build strength, endurance, and flexibility. This comprehensive program includes 32 training sessions, strategically designed to challenge your muscles through a balanced mix of bodyweight exercises and weighted movements. Each workout targets specific muscle groups, ensuring a full-body transformation while enhancing your functional fitness. Get ready to push your limits and achieve your fitness goals with this dynamic training regimen!
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedNov 30, 2025 08:38
- Last EditedDec 02, 2025 04:03
Muscle Engagement
Front
Back
MuscleSet
Abs
13%
Biceps
11.9%
Lats
11.2%
Upper Back
10.5%
Triceps
9.3%
Front Delts
7.8%
Chest
7%
Hamstrings
7%
Quadriceps
7%
Middle Delts
5%
Glutes
3.7%
Lower Back
2.8%
Rear Delts
1.9%
Forearms
1.4%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
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
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Hanging Knee Raise
2
10-15 reps
-
6B
Hanging Oblique Knee Raise
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-10 reps
-
2
Preacher Curl (Barbell)
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3C
Lateral Raise (Dumbbell)
2
15-20 reps
-
4
Decline Sit Up (Weighted)
2
12-15 reps
-
5
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Leg Raise (Captain's Chair)
3
12 reps
-
5B
Hanging Oblique Knee Raise
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
2A
Chest Fly (Dumbbell)3 Sets
10-15 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
5
Decline Sit Up (Weighted)3 Sets
10-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
2
Leg Curl3 Sets
10-15 Reps
-
3
Seated Row (Machine)3 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Lat Pulldown3 Sets
12-15 Reps
-
6A
Hanging Knee Raise2 Sets
10-15 Reps
-
6B
Hanging Oblique Knee Raise1 Set
12 Reps
-
Day 3
1
Wide Grip Pull-Up3 Sets
5-10 Reps
-
2
Preacher Curl (Barbell)3 Sets
8-12 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
3C
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
-
4
Decline Sit Up (Weighted)2 Sets
12-15 Reps
-
5
Plank1 Set
1 mins
-
Day 4
1
Leg Press3 Sets
10-15 Reps
-
2
Leg Extension3 Sets
10-15 Reps
-
3
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Deadlift (Barbell)3 Sets
5 Reps
-
5A
Leg Raise (Captain's Chair)3 Sets
12 Reps
-
5B
Hanging Oblique Knee Raise3 Sets
12 Reps
-