Calisthenics & Weight Training Hybrid Routine

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Hanging Leg Raise

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

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