Including Horizontal Pulls and Vertical Pushes#742

I’m a big fan of your YouTube channel and now of the website! In looking through the routines, I find myself wanting to adopt more of the mindset you advocate for regarding exercise. I am coming from using Reddit’s Recommended Routine for years and see benefit in hitting my pushes and pulls in both vertical and horizontal format. I am wondering if your routines could be easily modified to add the horizontal pull and vertical push progressions without sacrificing rest days? I was able to put together something decent modeled after the hypertrophy routine, but I am having a difficult time doing so for the hybrid routine (II). Thanks for all you do!

Edit: I meant to clarify that I’m more asking for placement of those progressions in any of the routines than for the progressions themselves.

Hey there turtle :)

I’d simply add the pike pushups on the same day as pushups! (probably before the pushups)

There’s also a general blog of how to customise the routine here - https://www.hybridcalisthenics.com/blog/customize-the-routine

and here’s some semi-related info too if it interests you! https://support.hybridcalisthenics.com/688

Thank you for the advice and links, Lars! I hadn’t seen those and found them useful. An example of where I’m stuck would be in the space between putting the routine together (e.g., adding pikes to “push up and leg raises day” and a row progression toward one arm rows on “pull ups and squats” day) and finding a good rule of thumb about keeping volume in a zone that benefits soft tissue development without overtaxing. I’m definitely on board with the given rep ranges for Hybrid 2.0 as is, but I’m concerned that I’d be essentially doubling the upper body joint work most days. Thanks again, and any insight is appreciated!

I’m sorry that I forgot to mention the horizontal pull yesterday! I kinda overlooked that in your question

You’re absolutely right that one arm row progressions would go on the “pullups and squats” day - though keep in mind that if currently you are still working with horizontal pullups (aka inverted rows) there’s really no need to add any sort of one arm row progression - once you do get to full pullups I’d totally introduce the rows though! As they’ll help you develop your upper back well and complement the pullups that way

About joint stress - if you just add 3 sets of pike pushups and 3 sets of the row progressions, you really shouldn’t really run into any issues - the hybrid routine is rather minimal on its own so you should be able to handle more volume without any problems! (usually people find success anywhere within 5-15 weekly sets for a muscle group; depending on the intensity of those sets)

But - it’s always a good case to add things gradually so you can just start off with adding one set at first, then a second the next week if you notice everything is good, and then the third a week after - if you handled 2 sets just fine (it’s also okay to take more time between those jumps of course)

And in terms of rep range for them; generally staying anywhere between 5-15 should be totally good, you can also go higher if you need to to avoid joint pain or in case the next progression is still too hard! :)

I hope that clears everything up, but let me know if not!

Very clear! I’ll give it a try for a few weeks and see how it goes. I sincerely appreciate your time and expertise. Thanks again, Lars!

My pleasure <3 All the best!