Hybrid Calisthenics / Weight lifting program

JackJDBushill

**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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown (Single Arm)

Tricep Rope Push Down (Cable)

Dragon Flag

Push + TCS

Romanian Deadlift (Barbell)

Leg Curl

Seated Row (Machine)

Hammer Curl (Dumbbell)

Lat Pulldown

Posterior chain 

Wide Grip Pull-Up

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Plank

Upper + Arms

Leg Press

Leg Extension

Deadlift (Barbell)

Legs + Core

1 reviews for Hybrid Calisthenics / Weight lifting program

JackJDBushill