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Calisthenics + Weights P/PL

by JP
85 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 18, 2025 09:13

Summary

Transform your strength training with this dynamic 4-week program that combines calisthenics and weightlifting for optimal results. Designed for four days a week, you'll engage in a variety of exercises like weighted pull-ups, chin-ups, and barbell squats, ensuring a comprehensive full-body workout. Each session is crafted to challenge your limits and build muscle effectively, utilizing both bodyweight and free weights. Get ready to elevate your fitness game and achieve impressive gains in strength and endurance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
13.3%
Upper Back
13.3%
Hamstrings
9.5%
Lats
9.2%
Lower Back
8.7%
Chest
7.9%
Triceps
6.8%
Adductors
3.8%
Abs
3.8%
Forearms
3.3%
Biceps
2.4%
Front Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
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