Program Description
To gain strength with bodyweight exercises by adding weight.. To gain muscle
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedDec 30, 2024 08:02
- Last EditedJun 18, 2025 07:49

Summary
Unleash your strength with the 16-week Weighted Calisthenics program, designed for those ready to elevate their training. This 5-day-a-week regimen combines bodyweight movements with added resistance, focusing on building muscle and enhancing functional strength. Each session targets different muscle groups, including arms, shoulders, back, and chest, ensuring a balanced approach to your fitness journey. Perfect for anyone with access to a garage gym, this program will push your limits and transform your physique. Get ready to redefine your strength!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
-
2
Dip (Weighted)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Ring Row (Weighted)
3
-
3
Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Extension (Barbell)
3
-
3
Hammer Curl
3
-
4
Dips Between Chairs
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Standing Calf Raise
3
-
Week 1
1 / 16 Weeks
Day 4
1
Bicep Curl (Dumbbell)3 Sets
-
2
Tricep Extension (Barbell)3 Sets
-
3
Hammer Curl3 Sets
-
4
Dips Between Chairs3 Sets
-
Day 3
1
Pike Push Up3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Rear Delt Fly (Dumbbell)3 Sets
-
Day 2
1
Pull-Up (Weighted)3 Sets
-
2
Ring Row (Weighted)3 Sets
-
3
Bicep Curl (EZ Bar)3 Sets
-
Day 1
1
Decline Push Up3 Sets
-
2
Dip (Weighted)3 Sets
-
3
Pec Fly (Dumbbell)3 Sets
-
Day 5
1
Bulgarian Split Squat (Dumbbell)3 Sets
-
2
Goblet Squat3 Sets
-
3
Standing Calf Raise3 Sets
-