KufuSkills & Lifts
Skills & Lifts is a hybrid (calisthenics + weights) training plan in Kufu for 4–5 days a week: two bodyweight skill days and two gym days. Straight-arm and handstand work without dropping the barbell. It has 4 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 4–5
- Sessions
- 4
- 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.
Skill: Push
- Handstand Push-Ups4 × 3–8
- Push-Ups With Feet Elevated3 × 8–15
- Dead Bug3 × 8 each side
- Dips (triceps version)3 × 8–12
Plus a 3-move warm-up and a 3-move cooldown.
Skill: Pull
- Pull-ups4 × 5–10
- Scapular Pull-Up3 × 8–12
- Hanging Pike3 × 6–10
- Pallof Press2 × 10 each side
Plus a 2-move warm-up and a 3-move cooldown.
Gym: Lower
- Belt Squat / Hack Squat4 × 8–10
- Trap Bar Deadlift (high handles)4 × 5–6
- Bulgarian Split Squat3 × 10–12 each
- Lying Leg Curl3 × 10–12
Plus a 3-move warm-up and a 3-move cooldown.
Gym: Upper
- Dumbbell Bench Press4 × 6–8
- Chest-Supported Row3 × 10–12
- Lateral Raise3 × 12–15
- Bicep Curls3 × 10–12
Plus a 4-move warm-up and a 3-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.
Skill: Push opens with handstand push-ups; Skill: Pull opens with pull-ups; Gym: Lower opens with belt squat / hack squat; Gym: Upper opens with dumbbell bench press.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.