Hybrid routine 4 times a week..#609

Hello, I just started following the hybrid calisthenics routine 2.0 as a beginner and now I am at complete beginner level. As in the routine, I train 6 days a week and after finishing my exercises of that day I do my kickboxing practice. But as I’ve just started exercising after a long time I felt some recovery issue like muscle soreness in my upper body. So I want to ask you that if I slightly modify the routine and split day 3 & 6 exercises and add Bridges to Monday&Thursday and Twists to Tuesday&Friday,so that I will be doing 3 exercises in a day 4 times a week[Push ups, bridges, leg raises in day 1&3 and Pull ups, squats, twists in day 2&4 ] ,so that I could get 2 rest days in a week in which I can do stretching and kickboxing practice and Sunday is just rest & stretching. Would it be great? What would you suggest?Thank you..

Hey there :)

check this out: https://www.hybridcalisthenics.com/blog/no-time-for-the-hybrid-routine
It already has the routine split up to fit multiple day variants (2,3,4,5) so you can just follow it as it is there!

Having the kickboxing and some strething on saturday totally checks out with it!

Thank you so much:)..In the provided 4 day split, leg raises and squats are on the same day. Actually after doing Squats close to failure my legs are exhausted and after that leg raises form suffers as I can’t be able to maintain proper leg position.So can I do leg raises with push ups &bridges on day 1,4and twists with pull ups & squats on day 2,5?

That’s totally okay yes!

I’m surprised the squats affect your leg raises to be honest, but good to know in case anyone runs into similar issues :)

Thanks for letting me know

Yeah I think I pushed myself a bit more on squats. Thanks alot brother for helping me out:)…It really helped alot.I was literally confused.

happy to help out! Feel free to always ask if you need anything friend :)

Hello, I have been following the hybrid ebook routine for 5 weeks ..4 training days a week as suggested by you. My strength and exercise form are improving also..I waana ask u something..As I progress in the exercises, in the harder variations when I push myself really hard, it takes me an extra day to fully recover..I have noticed if I take 48 hrs rest in between the same workouts , my performace suffers a bit in the next session as there is still some soreness..I have also missed a workout or two because of this too.. But I perform best when I take 72 hrs..If on Monday I train push ups bridges n leg raises ,I need to wait till Friday to recover fully and to give my 100 percent again ..I do stretching and kickboxing on the rest 2 days in between the workouts.. that might be the main reason. Is it normal??

stretching and kickboxing shouldn’t affect it too much, but it could definitely play a role yes

Diet and sleep is very important in your recovery! But needing 72 hours to feel fully ready again also isn’t really all that strange; if you can adjust your schedule to suit it, go for it, otherwise just push yourself a little bit less during your sets when you train :)

Thank u so much brother..I actually modified it a bit..I have divided all the 6 movement patterns into 2 workouts. WORKOUT A includes Push ups, bridges, leg raises and WORKOUT B includes Pull ups, Squats, Twists. I’ll alternate between WORKOUT A and WORKOUT B so that I can train 3 days per week with 1 rest day in between each workout like workout A-B-A and next week B-A-B n so on…So that I get enough recovery time and wont miss a session .This way the exact days don’t matter for my workouts as long as I’m getting 3 workouts per week and I will have some flexibility n freedom to choose my training days incase I miss a workout or two…Also I get 3 rest days in between workouts where I can rest or do my stretching and kickboxing and sunday is rest day..What would you suggest?? thanks for your patience :)

I think what you came up with there sounds great really :)

Wouldn’t change anything personally; and if it’s been working out that way / if it works out that way for you, then it’s absolutely all good!

Really helpful..thanks for the clarification..I will do the same n update about my progress.. I really got depressed when I missed my workout just bcoz of soreness or my busy schedule.

And yet you figured out a solution for yourself rather than giving in to despair! I’m proud of you for that :)

This means alot🙏🏻 Can I ask one more thing ?

Of course you can!

How can I increase my grip strength and forearm size.. forearms are my lagging area..I could not find anything in the hybrid routine..

https://www.hybridcalisthenics.com/forearms-exercises see this :)
You can do the ulnar/radial deviation and supination/pronation with just a staff too - look for that and youtube and you will find it!

thanks..I just found a youtube short where Hampton advised to do hanging for 2-3 sets after pull sets..I’ll start with 2 sets with max time hold after my pull ups and build up to 3 sets..

That sounds good :) Just know that for size you’ll definitely be able to see better progress if you also include dynamic movements as mentioned before instead of just hanging!