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Karim Kabbani

6 years of training. 1 year of professional calisthenics training. Now on the road to 1st in Lebanon.

Hybrid athletic coaching

Strength you build.
Endurance you earn.
Standards you set for yourself.

Coaching for people who don't want to choose one discipline. Strength, engine, and endurance trained together — with bodybuilding programming available for anyone chasing size and shape instead.

See programs How it works
What you're training for
Bodyweight strengthCalisthenics
Race-day conditioningHYROX
Aerobic baseRunning
Size & shapeBodybuilding
Your plan, before you commit

What are you hoping to achieve?

Write it in your own words — a skill, a body goal, a race, a date. I'll show you what your first session looks like, how week one runs, and the timeline we'd work toward.

Takes a few seconds. Nothing is sent until you fill in the form below.
Your goal
01

Your first session

    02

    Your first week

      03

      How I help you

      Every day you finish, you rate how hard it was and leave me a note. I read them and change your program around what actually happened.

        Your timeline

          Start with this plan

          This is a preview built from what you wrote. Your real plan is set after our first call, once I know your training history, injuries and schedule. Milestones are targets, and they depend on consistency, sleep and food.

          Train like a pro. Move like an athlete. Know what it means to control your own bodyweight — freely, easily. Set high standards for yourself and chase them.

          Endurance training is not for everybody.
          Be one of the few.

          Karim at the National Calisthenics Competition, Lebanon
          BeforeBefore
          AfterAfter
          Your coach

          Karim Kabbani

          Designed for performance.

          6 years of training experience. Certified personal trainer, certified HYROX trainer, and certified in calisthenics and kettlebell training. Recently shifted focus into athletic training — 9 months deep into calisthenics, competing at the national level.

          6Years training experience
          5thNational Calisthenics Comp, Lebanon (Under 80kg)
          Personal Fitness Coach certificate HYROX365 Foundation certificate

          📍 Available for local one-on-one coaching at Fitness Zone, Verdun.

          Join my journey. The road to 1st in Lebanon.

          One coach.
          Four ways to train.

          Your program is built around what you're actually chasing — not a generic template.

          01

          Calisthenics

          Bodyweight strength progressions — pull-ups, dips, levers, and control work that builds real relative strength.

          02

          HYROX

          Station-specific conditioning and pacing strategy so race day doesn't fall apart on the run legs.

          03

          Running

          Aerobic base-building and speed work, programmed around your strength sessions instead of competing with them.

          04

          Bodybuilding

          For clients who want to shift focus to size and physique — structured hypertrophy blocks on request.

          How coaching works

          No generic templates — every program is built around you and adjusted every week.

          01

          Discovery call

          We get on a call so I can learn about you — your goals, your current training level, and whether you already have a diet plan in place.

          02

          Commitment check

          We figure out how many days a week you can realistically commit, so the program fits your real life — not an ideal one.

          03

          Custom program

          Based on your goals, your current level, and the package you choose, I build a program made specifically for you.

          04

          Weekly check-ins

          Every weekend we do a quick 5-minute call. I take your feedback and adjust the program so we keep progressing week by week.

          What a week looks like

          An example 3-day week. Yours is built around the days you can actually train.

          Day 1

          Pull focus

          Pull-ups, rows, and biceps work.

          Day 2

          Push focus

          Push-ups, dips, and triceps work.

          Day 3

          Hybrid

          Push and pull paired together for extra volume.

          Weekend

          5-minute check-in

          You tell me how it went — I adjust next week's program.

          ↻ Then it repeats, adjusted every week so you keep progressing.

          Real client results

          Consistency compounds. Here's what a few months of showing up looks like.

          Photos shared with client permission.
          Ghassan before starting calisthenics, photo 1Before
          Ghassan before starting calisthenics, photo 2
          Ghassan after two months of calisthenics, photo 1After — 2 months
          Ghassan after two months of calisthenics, photo 2
          Ghassan · 2 months of consistent calisthenics training

          Pick your timeline

          Results compound the longer you stay consistent — most clients who commit to 6 months see the biggest jump in strength and conditioning together.

           
          Foundation
          1 month
          $150
          A short, focused block to reset your training and learn the programming style before committing longer.
          • Custom hybrid program
          • Weekly check-ins
          • Form review on key lifts
          Choose Foundation
          Most popular
          Build
          3 months
          $250
          Enough time to build a real strength and conditioning base across all four disciplines.
          • Everything in Foundation
          • Program adjusted monthly
          • Direct message support
          Choose Build
          Best results
          Transform
          6 months
          $400
          For clients playing the long game — the timeline where strength, engine, and physique changes actually stack up.
          • Everything in Build
          • Race or goal-day peak plan
          • Full nutrition guidance
          Choose Transform

          Compare the packages

          How long each one runs, and exactly what you get.

          How long each package runs
          Drawn to scale — 1 month, 3 months, or 6 months.
          Month
          123456
          Foundation
          1 month · $150
          Build
          3 months · $250
          Transform
          6 months · $400
          Weekly check-in, every weekend (all packages) Program adjusted monthly (Build & Transform) Race or goal-day peak plan (Transform)
          What's included
          Every package builds on the one before it.
          Foundation1 month
          Build3 months
          Transform6 months
          Custom hybrid program
          Weekly check-ins
          Form review on key lifts
          Program adjusted monthly
          Direct message support
          Race or goal-day peak plan
          Full nutrition guidance
          Features included
          3 of 7
          5 of 7
          7 of 7

          Tell me what you're training for, and I'll build the program around it.

          Fill this in and I'll get back to you with your goal and a package that fits.

          Prefer to just message me? WhatsApp me directly
          Gwen's program

          Week 3

          Pull / Lower / Push split — technique-focused, low reps. Feedback from Week 2 was good, intensity was on point, so Pull Day and both Leg Days progress this week. Push Day repeats from Week 2 unchanged since it wasn't completed.

          Pull Day

          ExerciseSets x RepsNotes
          Dead hang + scap pulls (warm-up)3 x max hold
          Weighted-thinking banded pull-ups4 x 4-5Lightest band that still causes failure ~rep 3-5; 3 min rest
          Bodyweight pull-ups5-7 setsAs many quality singles/doubles as possible; full range
          Banded chin-ups4 x 5
          Australian (inverted) rows, feet elevated3 x 10
          Elbow lever: tuck planche / elbow lever support hold4-5 x 8-12 sec

          Leg Day 1

          ExerciseSets x RepsNotes
          Bulgarian split squat4 x 12-14
          Kickbacks3 x 10RPE 9
          Step ups3 x 10RPE 9
          Abductors4 x 17Last set with pulses
          Hip thrust4 x 12-14RPE 7-9

          Push Day

          Repeat from Week 2 — not completed last week. Keep reps low — focus on technique.

          ExerciseSets x RepsNotes
          Wrist prep + scapular pushups (warm-up)—
          Wall handstand hold (chest or back to wall)5 x 15-30 sec
          Pike pushups, feet elevated4 x 5As vertical as possible
          Banded dips5 x 4Band takes load off
          Bodyweight dips5 setsMax quality singles/doubles
          Deficit pushups3 x 6-7
          Back lever: tuck back lever hold (rings/bar)4-5 x 5-10 sec

          Leg Day 2

          ExerciseSets x RepsNotes
          Hip thrust4 x 14RPE 9
          Sumo squats3 x 13RPE 8-9
          Kickbacks4 x 12RPE 8
          Adductors3 x 14
          Leg press3 x 11RPE 9
          Jad's program

          Week 7 progression

          Focus this week: dip reps climbing, pull-up volume climbing, and a new fatigue block to get pull-ups trained under real fatigue. Skill work and leg day hold to normal small progression.

          Day 1

          Warm-up (5–8 min): arm circles, scapular pulls on the bar, band pull-aparts x20, 2x dead hangs 20–30s

          A. Muscle-Up Skill Work — do first, low fatigue

          ExerciseWeek 6Week 7
          False-grip pull-ups4 x 4 (hold)4 x 4 (hold) — bump to 4x5 only if clean
          Explosive pull-ups (chest to bar)4 x 4 (hold)4 x 4 (hold) — same rule

          Rest 2 min between sets. Only add a rep once technique is solid.

          B. EMOM — Pull-up Volume

          ExerciseWeek 6Week 7
          EMOM 10 min: strict pull-ups10 / min11 / min

          C. EMOM — Push-up Volume

          ExerciseWeek 6Week 7
          EMOM 10 min: push-ups13 / min14 / min

          AMRAP 10 min — ladder (dips climbing each rung)

          RungWeek 6Week 7
          Rung 16 pull-ups / 4 dips6 pull-ups / 5 dips
          Rung 25 pull-ups / 6 dips5 pull-ups / 7 dips
          Rung 34 pull-ups / 7 dips4 pull-ups / 8 dips
          Rung 43 pull-ups / 9 dips3 pull-ups / 10 dips
          Rung 52 pull-ups / 10 dips2 pull-ups / 11 dips
          Rung 6 (new)—1 pull-up / 12 dips

          D. NEW — Fatigue Pull-ups (finisher, right after the AMRAP, no rest): max unbroken pull-ups. This is the fatigue-exposure piece — arms are already cooked from the dips, forcing pull-up technique under real fatigue. Just log the number; it'll be low at first, and that's the point.

          Day 2

          Warm-up (5–8 min): arm circles, scapular pulls on the bar, band pull-aparts x20

          Dead Stop Pull-ups + Dead Stop Dips (superset)

          ExerciseWeek 6Week 7
          Dead stop pull-ups (full dead hang)5 x 65 x 8
          Dead stop dips (pause at bottom)5 x 75 x 9

          Dead Stop Push-ups + Wide Australian Pull-ups (superset)

          ExerciseWeek 6Week 7
          Dead stop push-ups (2s pause)5 x 105 x 11
          Wide Australian pull-ups (2s pause)5 x 105 x 11

          Core

          ExerciseWeek 6Week 7
          Plank3 x 45s3 x 80s
          Hanging leg raises3 x 163 x 17

          Day 3

          A. Muscle-Up Skill Work — same protocol as Day 1

          ExerciseWeek 6Week 7
          False-grip pull-ups4 x 4 (hold)4 x 4 (hold) — bump to 4x5 only if clean
          Explosive pull-ups4 x 4 (hold)4 x 4 (hold) — same rule

          B. Superset — Pull-ups + Dips (5 rounds, rest 90 sec)

          ExerciseWeek 6Week 7
          Pull-ups (max unbroken)beat Week 5 number by 2+beat Week 6 number by at least 2
          Dips (or 60% of max)1113

          C. Alternating EMOM — 12 min (3 exercises x 4 cycles)

          Pull-ups land every 3rd minute after push-ups and dips — already a fatigue-exposure block.

          MinuteWeek 6Week 7
          Min 1: Pull-ups910
          Min 2: Push-ups1415
          Min 3: Dips1113

          Leg Day (Tue / Thu / Weekend)

          Warm-up (5–8 min): leg swings, bodyweight squats x15, glute bridges x15, ankle mobility

          ExerciseWeek 6Week 7
          A. Goblet / back squat4 x 6–8, +5–10% load again4 x 6–8, +5–10% load again
          B. RDL / hip hinge (3s eccentric)4 x 104 x 11
          C. Bulgarian split squat / leg3 x 123 x 13
          D. Walking lunges / leg3 x 14 steps3 x 15 steps
          E. Calf raises5 x 205 x 22
          F. Plank finisher (3 rounds)65s70s

          Rest: 2–3 min after squats/RDL, 90s after split squats/lunges.

          General rule: if a lift still feels "hard but doable" after this week's bump, hold there for a full week before progressing again — especially muscle-up skill work, which should only progress once the movement is clean, not just completed. The new fatigue finisher on Day 1 will feel worst first — scale back on the fly mid-session if it's too aggressive rather than forcing it.
          Lama's program

          Week 6

          Week 5 complete. Shifting focus toward race prep — PointZero (Beirut Marathon), Oct 4, 2026, ~3 weeks out. Overall training volume is trimmed this week to make room for race conditioning: the accessory lifts are cut back or reduced, but pull-ups and the core glute lifts stay in at held load/reps so that progress there isn't lost.

          Day 1 — Pull + Race Prep

          Goal: protect pull-up strength, trim everything else, build race carries & burpee capacity.

          Exercise (priority)Week 5Week 6
          Banded pull-ups (priority)4 x 6 (lighter band)4 x 6 (same band — hold)
          Inverted rows4 x 8, level up again3 x 8, same level (trimmed)

          Incline push-ups, bench dips, scapular pull-ups, and face pulls are paused this week — freeing capacity for race conditioning without touching pull-up progress.

          Race prep exerciseWeek 6Builds toward
          Farmer carry4 x 50m, heavyStation 1 — 200m farmer carry
          Burpee over object — EMOM 8 min6 reps / minStation 2 — 50 reps burpee over object

          Day 2 — Glutes + Pull + Race Prep

          Goal: protect hip thrust, pull-ups, and abduction; trim the rest; add wall-ball & sit-up capacity.

          Exercise (priority)Week 5Week 6
          Hip thrust (priority)5 x 12, heavier4 x 12, same load (trimmed volume, hold load)
          Banded pull-ups, strict (priority)5 x 8, lighter band4 x 8, same band (trimmed volume, hold load)
          Abduction (priority)4 x 153 x 15 (trimmed volume, hold)

          RDLs, Bulgarian split squats, and incline leg press are paused this week — hip thrust, pull-ups, and abduction stay in at full load so nothing regresses.

          Race prep exerciseWeek 6Builds toward
          Wall balls4 x 15Station 3 — 80 reps wall balls
          Sit-ups4 x 20Station 4 — 100 reps sit-ups

          Day 3 — Glutes + Race-Format Conditioning

          Goal: protect kickbacks, trim the rest, replace handstand work with the engine work the race needs.

          Exercise (priority)Week 5Week 6
          Kickbacks (priority)4 x 12, heavier3 x 12, same load (trimmed volume, hold load)
          Extension3 x 12, heavier, RPE 92 x 10, same load (trimmed)

          Hip thrust already lands on Day 2, so it's dropped here to avoid stacking. Wall handstand hold is paused for this block — this slot is now race engine work.

          Race prep exerciseWeek 6Builds toward
          Rowing intervals3 x 500m @ race effortStation 5 — 1km rowing
          Sandbag carry and throw4 x 5 repsStation 6 — 20 reps (final station, done together)
          Run pace intervals3 x 800m @ target race pace3x 2.5km run legs (7.5km total)
          General rule: highlighted lifts (pull-ups, hip thrust, abduction, kickbacks) hold their current load/reps — that's the line we're protecting. Everything else is trimmed or paused to keep total volume down while race conditioning ramps up. As Oct 4 gets closer, race volume increases further and the last 1-2 weeks will taper hard for recovery.

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