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Calisthenics + Weights P/PL
by JP
51 athletes joined
Program Description
Mix of calisthenics with weights
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 10, 2024 03:21
Last Edited
Jun 14, 2024 10:34
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Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2A
Push-Up Variation
3 Sets
10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
10 Reps
@9
4A
Push-Up Variation
3 Sets
10 Reps
@9
5
Pull-Up Isometric Hold (100%)
1 Set
5 Reps
@10
6
Chin-Up Isometric Hold (100%)
1 Set
5 Reps
7
Pull-Up (50%)
1 Set
10 Reps
@10
8
Chin-Up(50%)
1 Set
10 Reps
@10
9
Pull-Up Bodyweight (1 Sec Hold)
1 Set
10 Reps
@10
10
Chin-Up Bodyweight (1 Sec)
1 Set
10 Reps
@10
11
Inverted Row
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
2
Deadlift (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@9
2A
Dead Hang
3 Sets
30 Reps
@10
3
Dip (50%)
1 Set
10 Reps
@10
4
Dip (25%)
1 Set
10 Reps
@10
5
Dip Bodyweight Hold
1 Set
10 Reps
@10
6
Incline Push-Up (Max Reps)
1 Set
10 Reps
@10
7
Wall Handstand Push-Up
3 Sets
8 Reps
@8
8
Wall Handstand Hold
3 Sets
10 Reps
@10
Day 4
1
Backward Walking
1 Set
5 mins
@8
2
Pistol Squat
1 Set
10 Reps
@10
3
Nordic Curls
1 Set
10 Reps
@10
4
Squat (Bodyweight)
1 Set
10 Reps
@10
5
Archer Squat
1 Set
10 Reps
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2A
Push-Up Variation
3 Sets
10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
10 Reps
@9
4A
Push-Up Variation
3 Sets
10 Reps
@9
5
Pull-Up Isometric Hold (100%)
1 Set
5 Reps
@10
6
Chin-Up Isometric Hold (100%)
1 Set
5 Reps
7
Pull-Up (50%)
1 Set
10 Reps
@10
8
Chin-Up(50%)
1 Set
10 Reps
@10
9
Pull-Up Bodyweight (1 Sec Hold)
1 Set
10 Reps
@10
10
Chin-Up Bodyweight (1 Sec)
1 Set
10 Reps
@10
11
Inverted Row
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
2
Deadlift (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@9
2A
Dead Hang
3 Sets
30 Reps
@10
3
Dip (50%)
1 Set
10 Reps
@10
4
Dip (25%)
1 Set
10 Reps
@10
5
Dip Bodyweight Hold
1 Set
10 Reps
@10
6
Incline Push-Up (Max Reps)
1 Set
10 Reps
@10
7
Wall Handstand Push-Up
3 Sets
8 Reps
@8
8
Wall Handstand Hold
3 Sets
10 Reps
@10
Day 4
1
Backward Walking
1 Set
5 mins
@8
2
Pistol Squat
1 Set
10 Reps
@10
3
Nordic Curls
1 Set
10 Reps
@10
4
Squat (Bodyweight)
1 Set
10 Reps
@10
5
Archer Squat
1 Set
10 Reps
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2A
Push-Up Variation
3 Sets
10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
10 Reps
@9
4A
Push-Up Variation
3 Sets
10 Reps
@9
5
Pull-Up Isometric Hold (100%)
1 Set
5 Reps
@10
6
Chin-Up Isometric Hold (100%)
1 Set
5 Reps
7
Pull-Up (50%)
1 Set
10 Reps
@10
8
Chin-Up(50%)
1 Set
10 Reps
@10
9
Pull-Up Bodyweight (1 Sec Hold)
1 Set
10 Reps
@10
10
Chin-Up Bodyweight (1 Sec)
1 Set
10 Reps
@10
11
Inverted Row
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
2
Deadlift (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@9
2A
Dead Hang
3 Sets
30 Reps
@10
3
Dip (50%)
1 Set
10 Reps
@10
4
Dip (25%)
1 Set
10 Reps
@10
5
Dip Bodyweight Hold
1 Set
10 Reps
@10
6
Incline Push-Up (Max Reps)
1 Set
10 Reps
@10
7
Wall Handstand Push-Up
3 Sets
8 Reps
@8
8
Wall Handstand Hold
3 Sets
10 Reps
@10
Day 4
1
Backward Walking
1 Set
5 mins
@8
2
Pistol Squat
1 Set
10 Reps
@10
3
Nordic Curls
1 Set
10 Reps
@10
4
Squat (Bodyweight)
1 Set
10 Reps
@10
5
Archer Squat
1 Set
10 Reps
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2A
Push-Up Variation
3 Sets
10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
10 Reps
@9
4A
Push-Up Variation
3 Sets
10 Reps
@9
5
Pull-Up Isometric Hold (100%)
1 Set
5 Reps
@10
6
Chin-Up Isometric Hold (100%)
1 Set
5 Reps
7
Pull-Up (50%)
1 Set
10 Reps
@10
8
Chin-Up(50%)
1 Set
10 Reps
@10
9
Pull-Up Bodyweight (1 Sec Hold)
1 Set
10 Reps
@10
10
Chin-Up Bodyweight (1 Sec)
1 Set
10 Reps
@10
11
Inverted Row
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
2
Deadlift (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@9
2A
Dead Hang
3 Sets
30 Reps
@10
3
Dip (50%)
1 Set
10 Reps
@10
4
Dip (25%)
1 Set
10 Reps
@10
5
Dip Bodyweight Hold
1 Set
10 Reps
@10
6
Incline Push-Up (Max Reps)
1 Set
10 Reps
@10
7
Wall Handstand Push-Up
3 Sets
8 Reps
@8
8
Wall Handstand Hold
3 Sets
10 Reps
@10
Day 4
1
Backward Walking
1 Set
5 mins
@8
2
Pistol Squat
1 Set
10 Reps
@10
3
Nordic Curls
1 Set
10 Reps
@10
4
Squat (Bodyweight)
1 Set
10 Reps
@10
5
Archer Squat
1 Set
10 Reps
@10