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Weighted Calisthenics
by Benjamin W.
120 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
Jun 17, 2024 04:52
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Week 1
1 / 7 Weeks
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
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
5 Reps
@7
@6.5
2
Belt Squat
3 Sets
12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
8-11 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7
@6.5
2
Chin-Up (Weighted)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Chin-Up (Weighted)
1 Set
3 Sets
3 Reps
5 Reps
@7
@6.5
2
Squat (Paused)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
5 Reps
@6.5
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
5 Reps
@7
@6.5
2
Belt Squat
3 Sets
12 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
9-13 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@7.5
@7
2
Chin-Up (Weighted)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
12 Reps
@9
Day 2
1
Chin-Up (Weighted)
1 Set
3 Sets
3 Reps
5 Reps
@7.5
@7
2
Squat (Paused)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
5 Reps
@6.5
Day 3
1
Dip (Weighted)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7
2
Belt Squat
3 Sets
12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7.5
2
Chin-Up (Weighted)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Chin-Up (Weighted)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7.5
2
Squat (Paused)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
5 Reps
@6.5
Day 3
1
Dip (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@9
@8
2
Belt Squat
3 Sets
12 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9
@8
2
Chin-Up (Weighted)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Chin-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@9
@8
2
Squat (Paused)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
5 Reps
@6.5
Day 3
1
Dip (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@10
@7.5
2
Belt Squat
3 Sets
12 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@10
@7.5
2
Chin-Up (Weighted)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
12 Reps
@7.5
Day 2
1
Chin-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@10
@7.5
2
Squat (Paused)
3 Sets
5 Reps
@6.5
3
Dip (Weighted)
3 Sets
5 Reps
@6.5
Day 3
1
Dip (Weighted)
1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Belt Squat
2 Sets
12 Reps
@6
3
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Chin-Up (Weighted)
2 Sets
5 Reps
@6
3
Dip (Weighted)
2 Sets
12 Reps
@6
Day 2
1
Chin-Up (Weighted)
1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
5 Reps
@6
3
Dip (Weighted)
2 Sets
5 Reps
@6