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Weighted Calisthenics

by Benjamin W.
187 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 08, 2025 06:17

Summary

Elevate your strength training with the Weighted Calisthenics program, designed for a transformative 7-week journey. Committing just three days a week, you'll master essential movements like weighted dips, belt squats, and chin-ups, all tailored to enhance your upper and lower body strength. This program is perfect for those looking to challenge themselves and build functional muscle using minimal equipment. Get ready to push your limits and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Quadriceps
15.2%
Lats
15.2%
Upper Back
12.2%
Glutes
11.3%
Chest
9.1%
Hamstrings
8.2%
Adductors
4.3%
Biceps
3%
Abs
3%
Front Delts
3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
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