KufuHybrid Full Body
Hybrid Full Body is a hybrid (calisthenics + weights) training plan in Kufu for 2–4 days a week: three rotating days. Each one starts with a bodyweight lift and finishes with a loaded one. It has 3 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 2–4
- Sessions
- 3
- Style
- Hybrid
- Equipment
- Dumbbells and a bench, or a full gym
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Full Body A
- Pull-ups4 × 5–10
- Dumbbell Bench Press4 × 6–8
- Belt Squat / Hack Squat4 × 8–10
- Dead Bug3 × 8 each side
Plus a 4-move warm-up and a 4-move cooldown.
Full Body B
- Dips (chest version)4 × 6–12
- Chest-Supported Row3 × 10–12
- Trap Bar Deadlift (high handles)4 × 5–6
- Pallof Press2 × 10 each side
Plus a 4-move warm-up and a 4-move cooldown.
Full Body C
- Push-Ups With Feet Elevated3 × 8–15
- Inverted Row3 × 10–15
- Overhead Press (seated DB)3 × 8–10
- Bulgarian Split Squat3 × 10–12 each
- Suitcase Carry2 × 30m each side
Plus a 4-move warm-up and a 4-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
Full Body A opens with pull-ups; Full Body B opens with dips (chest version); Full Body C opens with push-ups with feet elevated.
It is one of the plans Kufu suggests to people who are new to training.