Iron Frame 4 week Hybrid Calisthenics workout program

The Upper body Hybrid Calisthenics Workout Program —

Unlock your next level with the ultimate fusion of raw calisthenics mastery + intelligent weight training — forged for athletes who want to build unstoppable real-world strength, elite body control, and a physique that screams power without sacrificing their joints or freedom to move.

This isn’t your cookie-cutter push-pull split.

This is a hybrid system designed to combine the best of both worlds:

• Bodyweight skill work to master your own weight — think pull-ups, dips, muscle-ups, levers, and planche progressions.
• Weighted calisthenics & smart lifting to add serious size, density, and pushing power — weighted dips, pull-ups, rows, and explosive compound lifts.
• Mobility + injury-proofing built in — bulletproof your spine, knees, and shoulders while you get stronger every week.
• Progressive structure — each week layers volume, intensity, and advanced variations so you keep gaining, not plateauing.

Perfect For:

• Intermediate lifters wanting to break out of the “just weights or just calisthenics” box.
• Athletes coming back from injury who still want to train savage but smart.
• Busy grinders — it’s efficient, minimal fluff, maximum impact.

What You’ll Get:

• 4 Week Blueprint (PDF & mobile version)
• Exact reps, sets, rest, and scalable progressions
• Warm-up and mobility flow
• Alternative moves if you train at home
• Tracking sheet to record PRs and unlocked skills
• Optional coaching check-ins if you want my eyes on your form.

Why It Works:

Hybrid means you train like an athlete — strong, functional, aesthetic, and injury-resistant. No more choosing between looking strong or actually being strong. You get both.

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Ready to build strength that’s BUILT, NOT BOUGHT?

Tap to get started.