Karim Kabbani

Karim Kabbani

6 years of training. 9 months chasing calisthenics. Now on the road to 1st in Lebanon.

Hybrid athletic coaching

Built for calisthenics.
Conditioned for HYROX.
Tested on the run.

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

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

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
9Months focused on calisthenics
5thNational Calisthenics Comp, Lebanon (Under 80kg)
Personal Fitness Coach certificate HYROX365 Foundation certificate

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.

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
$300
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
$500
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
$700
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

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

Reply with your goal — calisthenics, HYROX, running, or bodybuilding — and preferred package.

Get started
Gwen's program

Week 2

Pull / Lower / Push split — technique-focused, low reps.

Pull Day

ExerciseSets x RepsNotes
Dead hang + scap pulls (warm-up)3 x max hold
Weighted-thinking banded pull-ups4 x 3-4Lightest band that still causes failure ~rep 3-5; 3 min rest
Bodyweight pull-ups4-6 setsAs many quality singles/doubles as possible; full rest
Banded chin-ups4 x 4
Australian (inverted) rows, feet elevated3 x 8
Elbow lever: tuck planche / elbow lever support hold4-5 x 5-10 sec

Lower (Pull Day)

ExerciseSets x RepsNotes
Bulgarian split squat4 x 10-12
Kickbacks2 x 10RPE 9
Step ups2 x 10RPE 9
Abductors4 x 15Last set with pulses
Hip thrust4 x 10-12RPE 6-8

Push Day

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

Lower (Push Day)

ExerciseSets x RepsNotes
Hip thrust4 x 12RPE 9
Sumo squats3 x 12RPE 8
Kickbacks4 x 10RPE 7-8
Adductors3 x 12
Leg press3 x 10RPE 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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