Weighted Calisthenics Focus Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Overhead Press (Barbell)

Chin-Up (Weighted)

Seated Front Raise

Dumbbell Row

Lateral Raise (Cable)

French Press

Tricep Pushdown (Cable)

Spider Curl

OHP + Pull-Ups

Squat (Barbell)

Standing Calf Raise

Hyperextension

Leg Extension

Hamstring Curl

Cable Crunch

Lower Body 1 

Dip (Weighted)

Lat Pulldown

Chest Press (Machine)

T-Bar Row

Skull Crusher (Dumbbell)

Bicep Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Wrist Curls

Weighted Dips + Secondary Pull

Squat (Paused)

Seated Calf Raise

Romanian Deadlift (Barbell)

Sissy Squat

Decline Crunch (Weighted)

Lower Body 2

Bench Press (Barbell)

Hammer Curl (Cable)

Flat Press Day 

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