Hybrid Calisthenics: Hybrid Routine 2.0
This article is verified by 2 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
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Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
Hampton Liu’s Hybrid Routine 2.0 spreads six movement groups across short bodyweight sessions. You start with accessible exercise variations and progress as they become manageable. The current default schedule uses six exercise days, with two movement groups each day, rather than three full-body workouts.
Who this plan suits
It suits readers who find standard push-ups or pull-ups too difficult and prefer shorter, more frequent sessions. Pulling progressions still require a suitable support or bar. Choose variations for your present ability rather than attempting the hardest version shown.
Schedule and workout structure
The tables show the first progression level at its published advancement targets. These high repetition and hold targets are goals to build toward, not minimums for your first session. Knee raises use two sets; the other movements use three. Twist holds are active mobility work; counting them describes the schedule, not a muscle-growth effect. Rest on Sunday and move to harder progressions when you meet the author’s standards comfortably.
Monday
| Exercise | Sets | Repetitions |
|---|---|---|
| Wall push-up | 3 | 50 |
| Lying knee raise | 2 | 30 |
Tuesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Wall pull-up from an upright position | 3 | 50 |
| Jackknife squat with hands on a low support | 3 | 35 |
Wednesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bodyweight glute bridge | 3 | 50 |
| Seated straight-leg twist hold | 3 | 60 s per side |
Thursday
| Exercise | Sets | Repetitions |
|---|---|---|
| Wall push-up | 3 | 50 |
| Lying knee raise | 2 | 30 |
Friday
| Exercise | Sets | Repetitions |
|---|---|---|
| Wall pull-up from an upright position | 3 | 50 |
| Jackknife squat with hands on a low support | 3 | 35 |
Saturday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bodyweight glute bridge | 3 | 50 |
| Seated straight-leg twist hold | 3 | 60 s per side |
How progression works
Use the exercise pages to select an easier or harder variation and follow that progression’s repetition standards. Keep a log so you can recognize when the present variation has become easier. The author recommends adjustable rest periods; shortening them is not the main progression method.
What the science says
An ACSM review supports progressive resistance training without requiring one equipment type. Accessible variations can therefore provide an entry route, provided the challenge develops over time. [1]
Momentary failure did not show a clear muscle-growth advantage in a meta-analysis. Moving through a progression does not require turning every beginner session into an all-out test. [2]
These papers examine training principles and prescriptions. They do not establish that Hybrid Calisthenics: Hybrid Routine 2.0 is superior to other well-designed programmes.
Programme source and version
This uses the current six-day Hybrid Routine 2.0, not an older three-day schedule. Follow the author’s exercise pages for the available progressions. Hampton Liu: programme source · Exercise progressions.
Hybrid Calisthenics: Hybrid Routine 2.0 alternative exercises
You can perform the following exercises as alternatives to Hybrid Calisthenics: Hybrid Routine 2.0.
| Exercise | Main muscle group | Difficulty | Type of training |
| Narrow Grip Push-Ups | Triceps training |
Medium |
Compound exercise |
| Pull-Ups | Upper back |
Medium |
Compound exercise |
| Push-Ups | Triceps training |
Easy |
Compound exercise |
| Squats | Thigh training |
Medium |
Compound exercise |
Sources
- American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Currier BS et al. Medicine & Science in Sports & Exercise. 2026; 58(4):851-872. doi: 10.1249/mss.0000000000003897.
- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Refalo MC et al. Sports Medicine. 2023; 53(3):649-665. doi: 10.1007/s40279-022-01784-y.