Introduction: I am 22 years old, I’ve been working out since I was 19-20. I started experimenting a little bit with body weight but got my free-weight equipment after a couple months into it.
The reason I want to create a hybrid is because I really enjoy both calisthenics and free weights and I don’t really want to put down the weights yet, even for just a few months as I really do enjoy it and calisthenics was a lot of fun when I started working out, and seeing videos of it performed too, it really does look like a lot of fun.
Goal: Hypertrophy and learning some neat tricks/body control.
Idea: I want to create a hybrid programme (bodyweight + free weight) with maybe 3-4 week long phases that will go up in intensity every couple weeks or so. Adding supersets, maybe adding half reps so you do 1.5 reps instead of 1, pyramiding, adding isolation work etc. If you have any other preferences to intensify a routine you’re welcome to share.
What I mostly need help with here is how to implement both styles into 1 routine. Doing both in 1 session, changing between them every other week, what would you guys do? If someone would help me out with a quick rough-cut template I could work with I would really appreciate it. I really don’t know how to go about creating a hybrid routine…
Maybe there are some good hybrid programmes out there that you know of, even if it’s completely different styles I could take something from that and kinda figure out how to put 2 styles together, that’d possibly be useful too.
Personally I prefer a U/L split or a 4 day full body split like I’m doing now.
1 vertical push, 1 horizontal pull, squats (few more sets than the upper body exercises).
1 horizontal push, 1 vertical pull, deadlifts, hamstring curls.
I’ve really enjoyed this type of set-up, it’s gotten some exercises added onto it as I’ve gone along with it as to increase the intensity but that’s pretty much what it started out like.
I much prefer this one over the typical U/L template like the PHUL, for instance. But these are my favourite splits anyway.
If I’m being unclear about anything or missing something just let me know.