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Training has risks. Nothing on this site is medical advice. Stop when you feel pain and talk to a doctor if you have a medical condition.

Hybrid: Calisthenics + Gym · Body Shift

IntermediatePremiumHybrid calisthenics and gym training

Hybrid: Calisthenics + Gym

Combine weighted calisthenics for the upper body with barbell work for the legs.

Duration: 8 weeks
Sessions: 4× per week
Session length: 60 min
Split: Hybrid

Who it is for

Athletes with gym access.

Prerequisites

8 strict pull-ups
12 dips

Equipment

Gym

Goals

Muscle
Strength

Progression rules

Add load when the top of the rep range is reached on all sets.

Deload

Week 5: 60% load.

Completion

Complete 28 of 32 sessions.

The week plan is part of Premium

Premium unlocks the full week plan for this program. Personal Coaching includes Premium while it is active.

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