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Weighted Calesthenics

by Joshua S.
21 athletes joined

Program Description

Weighted and simple calesthenics programm

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 15, 2024 05:30
  • Last Edited
    Jun 20, 2025 03:06

Summary

Elevate your strength training with the **Weighted Calisthenics** program, a comprehensive 12-week journey designed for those ready to push their limits. With three focused sessions each week, you'll master a blend of bodyweight and weighted movements, including Ring Push-Ups, Weighted Pull-Ups, and Barbell Squats, targeting all major muscle groups. This program not only builds raw strength but also enhances your overall body control and endurance. Get ready to transform your physique and redefine your limits!
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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
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
1
2
10 reps
10 reps
RPE 6
RPE 8.5
2
Chin-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Push-up
1
2
5 reps
5 reps
RPE 6
RPE 8.5
2
Pull-Up (Weighted)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Squat (Barbell)
1
2
10 reps
15 reps
RPE 6.5
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Ring Push Up
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
2
Chin-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@8.5
Day 3
1
Handstand Push-up
1 Set
2 Sets
5 Reps
5 Reps
@6
@8.5
2
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6.5
@8.5
Day 1
1
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
2
Pull-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@8.5