Program Description
Personal use but mixed weightlifting for lower leg strength and calisthenics/weights
Program Overview
- LevelNovice
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 22, 2024 02:40
- Last EditedJun 18, 2025 09:35

Summary
Elevate your strength and body control with the Miko Strength/Calisthenics program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll engage in a blend of barbell and calisthenics exercises, including front squats, incline bench presses, and weighted pull-ups, tailored to build muscle and enhance functional strength. Each session is structured to challenge your limits and promote steady progress, ensuring you maximize your gains. Get ready to transform your physique and boost your performance in just four months!
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
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
70%
3
Seated Overhead Press (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
70%
3
TRX Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3 reps
85%
2
ATG Split Squat
3
10 reps
70%
3
High Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Front Squat (Barbell)5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
70%
3
Seated Overhead Press (Dumbbell)3 Sets
15 Reps
-
Day 2
1
Pull-Up (Weighted)5 Sets
3 Reps
85%
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
70%
3
TRX Row3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)5 Sets
3 Reps
85%
2
ATG Split Squat3 Sets
10 Reps
70%
3
High Pull3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)5 Sets
3 Reps
85%
2
Pull-Up (Bodyweight)3 Sets
10 Reps
-
3
Dip (Bodyweight)3 Sets
15 Reps
-