Program Description
Weighted and simple calesthenics programm
Program Overview
- LevelNovice, Intermediate
- GoalBodyweight Fitness, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedApr 15, 2024 05:30
- Last EditedOct 30, 2024 03:11
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 Up1 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-up1 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