FBEOD (with Weighted Calisthenics)

A full‑body weighted calisthenics routine built on optimal training principles. It follows a high‑frequency split with about 3–4 sessions per week, hitting all major muscle groups every other day. The design balances progressive overload with consistent recovery, making it efficient for strength and muscle growth.

Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Dip (Weighted)

Pike Push Up

Push Up (Weighted)

Diamond Pushup (Weighted)

Pull-Up (Weighted)

Upper Back Row

Chin-Up (Weighted)

Australian Bicep Curl

Pistol Squat

Standing Calf Raise

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