logo
BoostcampPNG

Weighted Calisthenics ++

by BoKenNai
5 athletes joined

Program Description

Weighted calisthenics program with a split focus on strength and size. Full body training with pull-ups/chin-ups, dips, legs and accessories.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2025 08:20
  • Last Edited
    Jun 18, 2025 10:14

Summary

Elevate your strength training with the **Weighted Calisthenics ++** program, designed for those ready to push their limits over 12 weeks. This dynamic routine combines weighted calisthenics with traditional strength exercises, targeting all major muscle groups through three intense sessions each week. Expect to master supersets like weighted dips, chin-ups, and barbell squats, while building endurance and muscle definition. Perfect for lifters seeking to enhance their bodyweight skills and overall power, this program will challenge you and transform your physique. Get ready to unlock your potential!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip
4 Sets
AMRAP
@10
2A
Chin-Up (Weighted)
4 Sets
5-7 Reps
@10
2B
Face Pull
4 Sets
10-15 Reps
@10
3A
Squat (Barbell)
4 Sets
5-7 Reps
@10
3B
Hanging Knee Raise
4 Sets
AMRAP
@10
4A
JM Press
4 Sets
10-15 Reps
@10
4B
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@10
Day 2
1A
Overhead Press (Barbell)
4 Sets
5-7 Reps
@8
1B
Hanging Knee Raise
4 Sets
AMRAP
@8
2A
Lunge (Barbell)
4 Sets
5-7 Reps
@8
2B
Chest Press (Machine)
4 Sets
10-15 Reps
@8
3A
Rear Delt Row
4 Sets
10-15 Reps
@8
3B
Lu Raise
4 Sets
AMRAP
@8
4A
Bench Press (Close Grip)
4 Sets
10-15 Reps
@8
4B
Hammer Curl (Dumbbell)
4 Sets
10-15 Reps
@8
Day 3
1A
Dip (Weighted)
4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip
4 Sets
AMRAP
@10
2A
Pull-Up (Weighted)
4 Sets
5-7 Reps
@10
2B
Russian Twist (Dumbbell)
4 Sets
15-20 Reps
@10
3A
Romanian Deadlift (Barbell)
4 Sets
5-7 Reps
@10
3B
Lu Raise
4 Sets
AMRAP
@10
4A
Overhead Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
@10
4B
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
@10