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Weighted Calesthenics
by Joshua S.
9 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 19, 2024 10:08
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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
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
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
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
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
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
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
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
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
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
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
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
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