NH & B.O.M hybrid calisthenics program

Gentleman inspired split that uses double progression with free weight and calisthenic movements. This program is best suited for intermediate to early advance lifters. 

-Recommended days: Monday, Wednesday, Friday, Saturday. Add more sets and reps when progress begins to stall. 

-Cluster sets by John Bryant: “Cluster Sets—The How, The Why, The What”

-Full in depth guide about the program: “The PERFECT Hybrid Calisthenics Program (feat. Bald Omni Man)”

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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

Upper body 

Lower day

Push day

Pull day

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