Uploaded January 2023 | Updated September 2026, 2 weeks ago
Calisthenics = AESTHETIC?: youtube.com/watch?v=6YWa3qOu6BY&t=699s
Chest Exercises Tier List: youtube.com/watch?v=cUkWvnY8AJI&t=3220s
Back Exercises Tier List: youtube.com/watch?v=Cbq-vxVba4k&t=19s
The PERFECT Hybrid Calisthenics Program (Feat Bald Omni Man)
Monday Upper:
Weighted push-ups (deficit, rings) 3/6x10-15 OR Weighted dips 3/4x6-10 + Reverse curls 3/6x8-15
FREE WEIGHT VARIATION/ROTATION: Larsen press OR Close grip bench 3x6-10
Ring rows 4xAMRAP OR BB/Seal rows 4x8-12 + EZ bar curls 4x6-10 OR Cable curls 4x10-15
Incline cable flies OR Decline ring push-ups 4x12-15 + EZ bar OR DB Lying triceps extensions 4x10-12
Wednesday Lower:
Heel elevated squats 3-5x6-12 OR Hack squats 3-5x8-15 + Neck extensions 3-5x10-20
Weighted chin-ups 3/5x4-10 + Hanging knee raises 3/5xAMRAP OR Decline bench sit-ups 3/5x12-20
FREE WEIGHT VARIATION/ROTATION: One arm supinated lat pulldown 4x6-12
Hyperextensions OR Block pulls 4x10-15 OR Leg curls 4x12-20 + Seated calf raises 4x10-20
Friday Push:
Handstand OR Decline ring push-ups 3/6xAMRAP + Behind the back OR Cross body cable curls 3/6x10-20
FREE WEIGHT VARIATION/ROTATION: Incline press OR OHP 3x6-10
Ring Guillotine OR Flies 4x12-15 + Bodyweight triceps extension 4xAMRAP OR Rope extensions 4x15-20
Upright rows OR Lateral raises 3x12-15 + Supinated ring rows 3xAMRAP OR DB rows 3x10-12
Saturday Pull:
RDLS 4x8-12 OR Stiff legged deadlifts 4x6-10 + Neck flexions 4x10-20
Weighted pull-ups 3-4x6-10 + Hanging leg raises 3-4xAMRAP OR GHR sit-ups 3-4x8-15
FREE WEIGHT VARIATION/ROTATION: Close grip neutral lat pulldowns 3x8-12
Split squats OR Sissy squats 4x10-15 OR Leg extensions 4x10-20 + Standing calf raises 4x12-20
Calisthenics = AESTHETIC?: youtube.com/watch?v=6YWa3qOu6BY&t=699s
Chest Exercises Tier List: youtube.com/watch?v=cUkWvnY8AJI&t=3220s
Back Exercises Tier List: youtube.com/watch?v=Cbq-vxVba4k&t=19s
The PERFECT Hybrid Calisthenics Program (Feat Bald Omni Man)
Monday Upper:
Weighted push-ups (deficit, rings) 3/6x10-15 OR Weighted dips 3/4x6-10 + Reverse curls 3/6x8-15
FREE WEIGHT VARIATION/ROTATION: Larsen press OR Close grip bench 3x6-10
Ring rows 4xAMRAP OR BB/Seal rows 4x8-12 + EZ bar curls 4x6-10 OR Cable curls 4x10-15
Incline cable flies OR Decline ring push-ups 4x12-15 + EZ bar OR DB Lying triceps extensions 4x10-12
Wednesday Lower:
Heel elevated squats 3-5x6-12 OR Hack squats 3-5x8-15 + Neck extensions 3-5x10-20
Weighted chin-ups 3/5x4-10 + Hanging knee raises 3/5xAMRAP OR Decline bench sit-ups 3/5x12-20
FREE WEIGHT VARIATION/ROTATION: One arm supinated lat pulldown 4x6-12
Hyperextensions OR Block pulls 4x10-15 OR Leg curls 4x12-20 + Seated calf raises 4x10-20
Friday Push:
Handstand OR Decline ring push-ups 3/6xAMRAP + Behind the back OR Cross body cable curls 3/6x10-20
FREE WEIGHT VARIATION/ROTATION: Incline press OR OHP 3x6-10
Ring Guillotine OR Flies 4x12-15 + Bodyweight triceps extension 4xAMRAP OR Rope extensions 4x15-20
Upright rows OR Lateral raises 3x12-15 + Supinated ring rows 3xAMRAP OR DB rows 3x10-12
Saturday Pull:
RDLS 4x8-12 OR Stiff legged deadlifts 4x6-10 + Neck flexions 4x10-20
Weighted pull-ups 3-4x6-10 + Hanging leg raises 3-4xAMRAP OR GHR sit-ups 3-4x8-15
FREE WEIGHT VARIATION/ROTATION: Close grip neutral lat pulldowns 3x8-12
Split squats OR Sissy squats 4x10-15 OR Leg extensions 4x10-20 + Standing calf raises 4x12-20
