Program Description
**Hybrid Calisthenics / Weight Lifting Program** This 8-week hybrid program is designed to build a strong foundation for calisthenics while still allowing you to progress and grow through traditional weight training. By combining bodyweight movements with key weighted lifts, the program develops strength, muscle, and control without sacrificing either discipline. Across 32 structured sessions, you’ll improve relative strength, core stability, and movement quality — all essential for calisthenics — while continuing to build size, power, and confidence in your weightlifting performance. The balance of volume and intensity supports consistent progression, making this program ideal for anyone who wants to be capable with their bodyweight while still building an impressive physique in the gym.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedNov 30, 2025 08:38
- Last EditedJan 28, 2026 11:34
Muscle Engagement
Front
Back
MuscleSet
Abs
15%
Upper Back
10.3%
Biceps
10.3%
Lats
9.4%
Triceps
8.8%
Front Delts
7.5%
Hamstrings
7.5%
Quadriceps
7.5%
Chest
6.9%
Glutes
5.6%
Middle Delts
4.1%
Forearms
2.8%
Lower Back
1.9%
Rear Delts
1.6%
Abductors
0.9%
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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)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
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
Dragon Flag
3
6-8 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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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
3
10-15 reps
-
6B
Hanging Oblique Knee Raise
3
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)
4
6-10 reps
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Dragon Flag
3
6-8 reps
-
6
Plank
3
0.5 mins
RPE 10
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)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
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
Dragon Flag3 Sets
6-8 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 Raise1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6B
Hanging Oblique Knee Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
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)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
-
5
Dragon Flag1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Plank1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
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
-