Weighted Calisthenics (Beginner - Intermediate)

This program is designed to develop full-body strength, muscular balance, and body control through a structured weekly split. It combines calisthenics fundamentals with weighted and machine-based exercises to progressively overload major muscle groups. The program emphasizes proper movement patterns, gradual intensity increase using RPE, and balanced training across upper body, lower body, core, mobility, and conditioning to support long-term strength and injury prevention.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio

Band Pull Apart

Push-Ups

Incline Bench Press (Smith Machine)

Shoulder Press (Plate Loaded)

Dip (Weighted)

Lateral Raise (Dumbbell)

Unilateral Cable Tricep Pushdown

Weighted Push Day

Scapular Pull-Up

Pull-Up (Weighted)

Seated Unilateral Cable Rows

Face Pull

Bicep Curl (EZ Bar)

Lat Pulldown

Weighted Pull Day

Squat (Bodyweight)

Static Lunges 

Glute Bridge (Bodyweight)

Standing Calf Raise

Leg Curl

Romanian Deadlift (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Weighted Leg Day

Hip Circles

World's Greatest Stretch

Cobra Push-Ups (Bodyweight)

Typewriter Squat

Dynamic Deep Lunge

Hindu Push-Ups (Bodyweight)

Hanging Leg Raise

Russian Twist

Hollow Hold

Crunch To L-Sit

Core/Mobility Day

Arm Circle

Jumping Jack

High Knees

Pull-Up (Bodyweight)

Parallel Bar Dips

Pistol Chair Squats

Full Body Calisthenics

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