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Hybrid Calisthenics

by
2 athletes joined

Program Description

Designed to be a blend of weight training and calisthenics for a balanced physique.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 03:26
  • Last Edited
    Feb 17, 2025 08:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-12 reps
RPE 10
2
Pull-Up (Assisted)
4
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Dumbbell Row
3
10-12 reps
RPE 10
6
Plank
4
1 mins
RPE 8
7
Russian Twist
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 10
2
Chin-Up (Assisted)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Lunge (Dumbbell)
3
10-12 reps
RPE 10
6
Lying Leg Raise
3
12-15 reps
RPE 8
7
Bicycle Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
7
Side Plank
3
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
10-12 Reps
@10
2
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Leg Press
3 Sets
10-12 Reps
@10
5
Dumbbell Row
3 Sets
10-12 Reps
@10
6
Plank
4 Sets
1 mins
@8
7
Russian Twist
4 Sets
15 Reps
@8
Day 2
1
Dip (Assisted)
3 Sets
8-10 Reps
@10
2
Chin-Up (Assisted)
3 Sets
8-10 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
6
Lying Leg Raise
3 Sets
12-15 Reps
@8
7
Bicycle Crunch
3 Sets
12-15 Reps
@8
Day 3
1
Push Up (Incline)
3 Sets
10-12 Reps
@10
2
Lat Pulldown
3 Sets
10-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
6
Hanging Leg Raise
3 Sets
12-15 Reps
@8
7
Side Plank
3 Sets
1 mins
@8