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Weighted Calisthenics

by Adyacharan
1 athletes joined

Program Description

To gain strength with bodyweight exercises by adding weight.. To gain muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 30, 2024 08:02
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.6%
Biceps
14%
Front Delts
11.8%
Chest
9.6%
Lats
6.6%
Quadriceps
6.6%
Upper Back
6.6%
Middle Delts
5.9%
Glutes
5.1%
Rear Delts
4.4%
Hamstrings
3.7%
Calves
3.7%
Forearms
2.2%
Abs
1.5%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 Curl
3 Sets
-
4
Dips Between Chairs
3 Sets
-
Day 3
1
Pike Push Up
3 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 Up
3 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Standing Calf Raise
3 Sets
-