Weighted Calisthenics

by Benjamin W.

146 athletes joined

Program Description

Simple and effective weighted calisthenics program that can be repeated several times.

Program Overview

Level
Novice, Beginner, Intermediate
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
50 minutes
Created
Dec 03, 2023 08:03
Last Edited
Sep 12, 2024 10:30

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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

Day 1

1

Squat (Barbell)

1

3

3 reps

5 reps

RPE 6.5

RPE 6

2

Chin-Up (Weighted)

3

5 reps

RPE 6

3

Dip (Weighted)

3

12 reps

RPE 7

Day 1

1

Squat (Barbell)

1

3

3 reps

5 reps

RPE 7

RPE 6.5

2

Chin-Up (Weighted)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

12 reps

RPE 8

Day 1

1

Squat (Barbell)

1

3

3 reps

5 reps

RPE 7.5

RPE 7

2

Chin-Up (Weighted)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

12 reps

RPE 9

Day 1

1

Squat (Barbell)

1

3

2 reps

4 reps

RPE 8

RPE 7.5

2

Chin-Up (Weighted)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

12 reps

RPE 8

Day 1

1

Squat (Barbell)

1

3

1 reps

3 reps

RPE 9

RPE 8

2

Chin-Up (Weighted)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

12 reps

RPE 8

Day 1

1

Squat (Barbell)

1

3

1 reps

3 reps

RPE 10

RPE 7.5

2

Chin-Up (Weighted)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

12 reps

RPE 7.5

Day 1

1

Squat (Barbell)

1

2

1 reps

5 reps

RPE 6

RPE 6

2

Chin-Up (Weighted)

2

5 reps

RPE 6

3

Dip (Weighted)

2

12 reps

RPE 6

Day 2

1

Chin-Up (Weighted)

1

3

3 reps

5 reps

RPE 6.5

RPE 6

2

Squat (Paused)

3

5 reps

RPE 6

3

Dip (Weighted)

3

5 reps

RPE 6

Day 2

1

Chin-Up (Weighted)

1

3

3 reps

5 reps

RPE 7

RPE 6.5

2

Squat (Paused)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

5 reps

RPE 6.5

Day 2

1

Chin-Up (Weighted)

1

3

3 reps

5 reps

RPE 7.5

RPE 7

2

Squat (Paused)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

5 reps

RPE 6.5

Day 2

1

Chin-Up (Weighted)

1

3

2 reps

4 reps

RPE 8

RPE 7.5

2

Squat (Paused)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

5 reps

RPE 6.5

Day 2

1

Chin-Up (Weighted)

1

3

1 reps

3 reps

RPE 9

RPE 8

2

Squat (Paused)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

5 reps

RPE 6.5

Day 2

1

Chin-Up (Weighted)

1

3

1 reps

3 reps

RPE 10

RPE 7.5

2

Squat (Paused)

3

5 reps

RPE 6.5

3

Dip (Weighted)

3

5 reps

RPE 6.5

Day 2

1

Chin-Up (Weighted)

1

2

1 reps

5 reps

RPE 6

RPE 6

2

Squat (Paused)

2

5 reps

RPE 6

3

Dip (Weighted)

2

5 reps

RPE 6

Day 3

1

Dip (Weighted)

1

3

3 reps

5 reps

RPE 6.5

RPE 6

2

Belt Squat

3

12 reps

RPE 7

3

Chin-Up (Bodyweight)

3

9-11 reps

RPE 7

Day 3

1

Dip (Weighted)

1

3

3 reps

5 reps

RPE 7

RPE 6.5

2

Belt Squat

3

12 reps

RPE 8

3

Chin-Up (Bodyweight)

3

8-11 reps

RPE 8

Day 3

1

Dip (Weighted)

1

3

3 reps

5 reps

RPE 7

RPE 6.5

2

Belt Squat

3

12 reps

RPE 9

3

Chin-Up (Bodyweight)

3

9-13 reps

RPE 9

Day 3

1

Dip (Weighted)

1

3

2 reps

4 reps

RPE 8

RPE 7

2

Belt Squat

3

12 reps

RPE 8

3

Chin-Up (Bodyweight)

3

8-12 reps

RPE 8

Day 3

1

Dip (Weighted)

1

3

1 reps

3 reps

RPE 9

RPE 8

2

Belt Squat

3

12 reps

RPE 7.5

3

Chin-Up (Bodyweight)

3

8-12 reps

RPE 7.5

Day 3

1

Dip (Weighted)

1

3

1 reps

3 reps

RPE 10

RPE 7.5

2

Belt Squat

3

12 reps

RPE 7.5

3

Chin-Up (Bodyweight)

3

8-12 reps

RPE 7.5

Day 3

1

Dip (Weighted)

1

2

1 reps

5 reps

RPE 6

RPE 6

2

Belt Squat

2

12 reps

RPE 6

3

Chin-Up (Bodyweight)

2

8-12 reps

RPE 6

Day 3

1

Dip (Weighted)

1 Set

3 Sets

3 Reps

5 Reps

@6.5

@6

2

Belt Squat

3 Sets

12 Reps

@7

3

Chin-Up (Bodyweight)

3 Sets

9-11 Reps

@7

Day 1

1

Squat (Barbell)

1 Set

3 Sets

3 Reps

5 Reps

@6.5

@6

2

Chin-Up (Weighted)

3 Sets

5 Reps

@6

3

Dip (Weighted)

3 Sets

12 Reps

@7

Day 2

1

Chin-Up (Weighted)

1 Set

3 Sets

3 Reps

5 Reps

@6.5

@6

2

Squat (Paused)

3 Sets

5 Reps

@6

3

Dip (Weighted)

3 Sets

5 Reps

@6