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BoostcampPNG

Weighted Calesthenics

by Xavier W.

Program Description

Weighted and simple calesthenics programm

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 03, 2025 12:15
  • Last Edited
    Mar 15, 2026 02:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
13.3%
Quadriceps
13.3%
Triceps
12.4%
Upper Back
10.6%
Glutes
10.6%
Front Delts
8%
Hamstrings
8%
Chest
7.1%
Adductors
5.3%
Biceps
4.4%
Middle Delts
4.4%
Abs
2.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Ring Push Up
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
2
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@8.5
Day 3
1
Handstand Push-up
1 Set
2 Sets
5 Reps
5 Reps
@6
@8.5
2
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6.5
@8.5
Day 1
1
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
2
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@8.5