Hybrid Training Schedule (Calisthenics + Weights)
Day Workout Focus Exercises
Calisthenics:
- Push ups 4×12
- Dips 3×10–12
- Pike push ups 3×10
Weights:
- Bench press 4×8–10
- Overhead dumbbell press 3×10
Day 1 Push (Chest, Shoulder, Triceps)
- Lateral raises 3×15
Calisthenics:
- Pull ups 4×8–12
- Inverted rows 3×12–15
- Hanging knee raises 3×12
Weights:
- Barbell rows 4×8–10
- Lat pulldown 3×10
Day 2 Pull (Back, Biceps) - Biceps curls 3×12–15
Calisthenics:
- Squats 4×20
- Bulgarian split squats 3×12/leg
- Calf raises 3×20
- Plank 3×1 min
Weights:
- Back squat 4×8–10
- Romanian deadlift 3×8–10
Day 3 Legs + Core - Weighted lunges 3×12/leg
Day 4 Active Recovery / Mobility Yoga + Stretching, Pranayama (avoid kapalbhati), Mobility drills, 20 min walk/cy
Calisthenics:
- Ring push ups 4×8–10
- Straight bar dips 3×10
- Handstand practice 10 min
Weights:
- Incline dumbbell press 4×10
- Arnold press 3×10
Day 5 Push (Strength + Skill) - Rope pushdown 3×12–15
Calisthenics:
- Archer pull ups 3×8 each side
- Front lever progression hold 4×10–15 sec
- Hanging leg raises 3×12
Weights:
- Deadlift 4×6–8
- Cable rows 3×10
Day 6 Pull (Strength + Skill) - Hammer curls 3×12–15
Day 7 Rest / Light Yoga Light yoga, walk, breathing exercises, recovery