Weights + bodyweight
HYBRID 1.0
Build strength in the gym and control on the bar.
A 12-week full-body program combining weight training and calisthenics. Choose bodyweight, free-weight or machine variations to suit your equipment and the movements you want to improve.
Available in SSC membership.
Start your SSC free trial ↗One membership. Training, education and community.
What you’ll work on
- Heavy compound strength
- Pull-up and dip progressions
- Bench press and handstand pressing variations
- Balanced full-body muscle development
Your starting point
Recommended: 15+ push-ups, 5+ pull-ups and 25+ bodyweight squats. Best suited to intermediate and advanced trainees.
Equipment you’ll need
- Pull-up bar, dip bars and rings
- Weight belt and resistance bands
- Barbells, plates, dumbbells or gym machines for the full range of exercise options
How to use the program
Exercise alternatives let you choose your focus while keeping a structured progression. The program is designed to be repeated within a 2–3 program cycle.
The Structural Strength Collective
One membership. Start with a free trial.
Train with Jake Williams, a sports chiropractor. SSC brings together the available training programs, practical courses, weekly Q&As, member movement reviews and community support. Track your workouts in the included SSC web app.
Available in SSC membership.
Start your SSC free trial ↗See Skool for the current library, membership price and free trial details.