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BoostcampPNG

Hybrid Calisthenics

by VonDrich
4 athletes joined

Program Description

Build muscle while having an emphasis on Strength, Mobility, and Agility.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerbuilding, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 10, 2024 06:49
  • Last Edited
    Nov 30, 2024 03:19
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
7-10 mins
-
1B
Band Pull Apart
1
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Hamstring Curl
3
8-12 reps
-
3A
Walking Lunge
2
40-60 reps
-
3B
Single Leg Romanian Deadlift
2
1
8-12 reps
-
-
-
4
Kettlebell Swing
2
AMRAP
-
5
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
AMRAP
-
3A
Push Up (Weighted)
3
5-8 reps
-
3B
Pike Push Up
3
8-12 reps
-
4
handstand hold
2
1 mins
-
5
Dip (Bodyweight)
3
12-15 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7-10 mins
-
2
Band Pull Apart
1
3-5 mins
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Face Pull
3
8-12 reps
-
5
Inverted Row
3
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Abs Crunch (Bodyweight)
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Jump Rope
1 Set
7-10 mins
-
1B
Band Pull Apart
1 Set
3-5 mins
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2B
Hamstring Curl
3 Sets
8-12 Reps
-
3A
Walking Lunge
2 Sets
40-60 Reps
-
3B
Single Leg Romanian Deadlift
2 Sets
1 Set
8-12 Reps
-
-
-
4
Kettlebell Swing
2 Sets
AMRAP
-
5
Abs Crunch (Bodyweight)
1 Set
AMRAP
-
Day 2
1
Jump Rope
1 Set
7-10 mins
-
2
Band Pull Apart
1 Set
AMRAP
-
3A
Push Up (Weighted)
3 Sets
5-8 Reps
-
3B
Pike Push Up
3 Sets
8-12 Reps
-
4
handstand hold
2 Sets
1 mins
-
5
Dip (Bodyweight)
3 Sets
12-15 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
AMRAP
-
Day 3
1
Jump Rope
1 Set
7-10 mins
-
2
Band Pull Apart
1 Set
3-5 mins
-
3
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
5
Inverted Row
3 Sets
8-12 Reps
-
6
Deadlift (Barbell)
2 Sets
8-12 Reps
-
7
Abs Crunch (Bodyweight)
1 Set
AMRAP
-