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BoostcampPNG

Weighted Calesthenics

by Xavier W.

Program Description

Weighted and simple calesthenics programm

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 03, 2025 12:15
  • Last Edited
    Jun 17, 2025 01:03

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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