Free Weights + Calisthenics Hybrid Hypertrophy Program!

[thepromise308]

I wrote out this program today and figured it might be helpful for people who want to combine both weightlifting and calisthenics! This program allows for a large amount of hypertrophy volume while also building in time for strength gains and calisthenics skill work as well.

First half of the week is the Arnold split, so all antagonist supersets with weightlifting exercises that give you a crazy pump. The second half of the week / weekend is old-school heavy power-lifts (5/3/1+ setup) and weighted calisthenics movements followed by calisthenics skill and hypertrophy work on gymnastic rings.

The muscle you build with the pump training during the week carries over to strength and skill PRs on the weekend – kinda similar to a classical periodization setup, but with every week having a hypertrophy and a strength phase leading to concurrent gains towards both goals.

Let me know your thoughts!

MONDAY - Chest, Back

AM

Bench 4 x 8-12 Reverse Pyramid

Pull-Up 4 x 8-12 Superset (Weighted)

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Incline DB Bench 4 x 10-15 Reverse Pyramid

Cable Row 4 x 10-15 Superset

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Incline Flyes 4 x 10-17

DB Pullover 4 x 10-17

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Core O Clock 1-2 x 5-7min Decline Crunch Dropset

PM

    Rings - Chest Isolation, Abs

TUESDAY - Rest/Abs

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WEDNESDAY - OHP, Shoulders, Arms

AM

OHP 5 / 3 / 1+ Strength Pyramid

DB Lateral 4 x 10-15 Dropset (+20-25)

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Weighted Tricep Dip 4 x 10-15 Dropset (+20-25)

Barbell Curl 4 x 8-12 Dropset

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Incline Curl 4 x burnout Dropset

Tricep Rope 4 x burnout Dropset

Forearms 4 x 25-35 Wrist Curl —> Reverse Curl

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Core O Clock 1-2 x 5-7min Decline Crunch Dropset

PM

    Rings - Skills, Abs

THURSDAY - Deadlift, Legs, Neck, Traps

PM

DEADLIFT 5 / 3 / 1+ Strength Pyramid

Volume Pull-Ups (optional) 50 reps As few sets as possible

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Front Squat 4 x 8-12 Sub Leg Press / Sissy Squat

Calf Raises 4 x 15-20 Superset

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Neck Curl 4 x 25-35 Superset

Neck Raise 4 x burnout Superset

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Core O Clock 1-2 x 5-7min Decline Crunch Dropset

FRIDAY - Bench, OHP, Triceps

INCLINE BENCH 5 / 3 / 1+ Strength Pyramid

OHP 4 x 8-12 Reverse Pyramid

DB Lateral 4 x 10-25 Egyptian Superset

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Bulgarian Dips 4 x 5-7 reps Rings Turned Out

Iron Cross 3 x MAX Isometric Band Assisted

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Tiger Extension 3 x 10-15 SS Tricep Dips

Ring Fly 3 x 10-15 Isometric Forward Lean

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Core O Clock 1-2 x 5-7min Ring Rollout, L Sit

SATURDAY - PULL, Back, Biceps

WEIGHTED CHIN-UP 5 / 3 / 1+ Strength Pyramid

Volume Chin-Ups 50 reps As few sets as possible

Cable Curl 4 x 10-25 AMRAP

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One Arm Chinup 2-4 x 1-5 reps Band Assisted Max Effort

Front Lever 3 x MAX Isometric

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Pelican Curl 3 x 8-12 Superset

Ring Curl 3 x 15-25

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Core O Clock 1-2 x 5-7min Ring Rollout, L Sit

 

[antonvaf]

@thepromise308 Not bad bro looks wicked good.

 

[rsdar]

@thepromise308 neck curl? egyptian superset? gymbro says what