LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

Anass

This is an intermediate/advanced level programme designed to help you increase your strength within calisthenics, powerlifting and bodybuilding hence being a HYBRID programme 

As this is intermediate/advanced there will be prerequisites:
• 8 -10 Strict pull ups 
• 10 - 15 Dips 
• 25 unbroken press ups 
• Good form on all of these exercises 
• Dip belt (equipment needed to perform weighted callisthenics exercises)

You also need to know your 1 Rep Max for Weighted Pull Ups & Dips, we’ll be working of percentages

DIET ADVICE: 
This programme is suitable for those wishing to lose weight/fat, increase muscle and/or bulk up. This is due to the fact that these goals are also largely determined by your DIET.

The most optimal way to increase muscle and strength is to be in a CALORIE SURPLUS (taking in more calories lost through exercise), HOWEVER you can still gain strength & muscle whilst at maintenance calories or a CALORIE DEFICIT although it won’t be as rapid. 

Also to add for those trying to lose weight, muscle can be gained/maintained by making sure you’re getting in a good/larger protein intake whilst cutting down (but not fully removing) your carb and (healthy) fat intake.

In conclusion, a calorie surplus of around 200-500 calories will be ideal for those wishing to gain weight & muscle. For those looking to lose fat/weight a deficit of 200-300 below maintenance is ideal. Calorie calculator apps and websites are available everywhere online which will tell you how much you’re consuming, please use them.

How to calculate calories? A food scale will be able to tell you how many grams of the food being weighed you’re about to eat. 
You can then look at the serving size at the back of the container/packaging which will tell you how much calories you’re having per amount gram and serving.
Apps like MyFitnessPal are a great way of tracking your calories and I do recommend using them.

[START HERE]

RAMADAN PROGRAMME

MAX POWERBUILDING

PURE MUSCLE BUILDING

HYBRID CALISTHENICS

MAX SHRED

THE 4 DAY SPLIT

CALISTHENICS

[MEALS & SUPPLEMENTS]

Powerbuilder & Hybrid Athlete

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

W1/D3 LEGS

W1/D4 ENDURANCE CALISTHENICS

W1/D5 LEGS

W2/D1 PULL: WEIGHTED PULL UPS

W2/D2 WEIGHTED DIPS

W2/D3 LEGS

W2/D4 ENDURANCE CALISTHENICS

W2/D5 LEGS

W3/D1 PULL: WEIGHTED PULL UPS

W3/D2 WEIGHTED DIPS

W3/D3 LEGS

W3/D4 ENDURANCE CALISTHENICS

W3/D5 LEGS

W4/D1 PULL: WEIGHTED PULL UPS

W4/D2 WEIGHTED DIPS

W4/D3 LEGS

W4/D4 ENDURANCE CALISTHENICS

W4/D5 LEGS

W5/D1 ENDURANCE CALISTHENICS

W5/D2 LEGS

W5/D3 WEIGHTED PUSH X PULL

W5/D4 LEGS

W6/D1 ENDURANCE CALISTHENICS

W6/D2 LEGS

W6/D3 WEIGHTED PUSH X PULL

W6/D4 LEGS

HYBRID CALISTHENICS

Sessions (28)

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