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BoostcampPNG

Weighted Calisthenics Focus Program

by Charlie G.
3 athletes joined

Program Description

Designed to treat the weighted pull-up, dip, and overhead press the same way powerlifters treat squat, bench, and deadlift and sculpt a powerful physique.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 08:42
  • Last Edited
    Jul 28, 2025 10:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chin-Up (Weighted)
3
-
3
Seated Front Raise
3
8-12 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
French Press
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Spider Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Hyperextension
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hamstring Curl
2
6-10 reps
-
6
Cable Crunch
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
5-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Seated Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Sissy Squat
2
8-12 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Decline Crunch (Weighted)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-15 reps
-
2
T-Bar Row
2
5-10 reps
-
3
French Press
2
10-15 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
6-10 reps
-
7
Wrist Curls
3
10-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
-
2
Chin-Up (Weighted)
3 Sets
-
3
Seated Front Raise
3 Sets
8-12 Reps
-
4
Dumbbell Row
2 Sets
5-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
6
French Press
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
8
Spider Curl
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Hyperextension
3 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Hamstring Curl
2 Sets
6-10 Reps
-
6
Cable Crunch
3 Sets
6-10 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
AMRAP
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
5-10 Reps
-
4
T-Bar Row
2 Sets
5-10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
5-10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
Squat (Paused)
3 Sets
12 Reps
-
2
Seated Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
4
Sissy Squat
2 Sets
8-12 Reps
-
5
Hamstring Curl
2 Sets
5-10 Reps
-
6
Decline Crunch (Weighted)
3 Sets
5-10 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
10-15 Reps
-
2
T-Bar Row
2 Sets
5-10 Reps
-
3
French Press
2 Sets
10-15 Reps
-
4
Lat Pulldown
2 Sets
5-10 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
6-10 Reps
-
7
Wrist Curls
3 Sets
10-15 Reps
-