Program Description
This hypertrophy program combines calisthenics with weight training to gain the best of both worlds. This is not a strength focused program, although you will of course get stronger as you gain muscle. You can swap any of the isolation movements for variations that hit the same muscle if you can't/don't want to do the original version, e.g swapping triceps pushdowns for triceps extensions, or dumbbell curls for barbell curls etc. All barbell movements can be done with dumbbells instead, meaning the minimum required equipment is a bench, some dumbbells, and a pull up bar with a pair of gymnastic rings.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 02, 2024 10:43
- Last EditedSep 05, 2024 03:33
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
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 9
1B
Sit Up
3
10-20 reps
2
Overhead Press (Barbell)
3
6-10 reps
RPE 9
3A
Ring Push Up
3
AMRAP
3B
Tricep Pushdown (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Split Squat (Dumbbell)
3
8-12 reps
2A
Bicep Curl (Dumbbell)
3
8-12 reps
2B
Dumbbell Row
3
8-12 reps
3
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Powell Raise
3
8-12 reps
2A
Ring Push Up
3
AMRAP
2B
Ez Bar Reverse Curl
3
10-15 reps
2C
Sit Up
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3A
Ring Row
3
AMRAP
3B
Hanging Leg Raise
3
AMRAP
4A
Bicep Curl (EZ Bar)
3
8-12 reps
4B
Sissy Squat
3
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-10 Reps
@9
1B
Sit Up3 Sets
10-20 Reps
2
Overhead Press (Barbell)3 Sets
6-10 Reps
@9
3A
Ring Push Up3 Sets
AMRAP
3B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
Day 2
1A
Pull-Up (Weighted)3 Sets
4-8 Reps
1B
Split Squat (Dumbbell)3 Sets
8-12 Reps
2A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
2B
Dumbbell Row3 Sets
8-12 Reps
3
Hanging Leg Raise3 Sets
AMRAP
Day 3
1A
Dip (Weighted)3 Sets
6-10 Reps
1B
Powell Raise3 Sets
8-12 Reps
2A
Ring Push Up3 Sets
AMRAP
2B
Ez Bar Reverse Curl3 Sets
10-15 Reps
2C
Sit Up3 Sets
10-20 Reps
Day 4
1
Pull-Up (Weighted)3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
3A
Ring Row3 Sets
AMRAP
3B
Hanging Leg Raise3 Sets
AMRAP
4A
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
4B
Sissy Squat3 Sets
10-15 Reps