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Weighted calisthenics basics

by Arkadiy P.
16 athletes joined

Program Description

The purpose is plain and simple, to get stronger and maybe a bit bigger. Last week , week 4 workout 2 is for RM testing with 85-90% for reps.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 06, 2024 09:44
  • Last Edited
    Jun 18, 2025 08:53

Summary

Unlock your potential with the **Weighted Calisthenics Basics** program, a focused 4-week journey designed for strength enthusiasts. Committing just two days a week, you'll master essential movements like weighted pull-ups and dips, targeting your back, chest, and arms. Each session is structured to progressively challenge your muscles, ensuring you build both strength and endurance. Perfect for those ready to elevate their bodyweight training, this program will help you achieve impressive gains in no time!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
5 reps
3 reps
80%
85%
2
Dip (Weighted)
4
1
5 reps
3 reps
80%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
3 reps
80%
85%
2
Dip (Weighted)
2
3
5 reps
3 reps
80%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
3 reps
1 reps
85%
90%
2
Dip (Weighted)
3
2
3 reps
1 reps
85%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
70%
2
Dip (Weighted)
5
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
12 reps
8 reps
70%
70%
2
Dip (Weighted)
1
3
12 reps
8 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
10 reps
6 reps
75%
75%
2
Dip (Weighted)
1
3
10 reps
6 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
80%
2
Dip (Weighted)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
2 reps
2 reps
1 reps
70%
80%
90%
90%
2
Dip (Weighted)
1
1
1
1
2 reps
2 reps
1 reps
70%
80%
90%
90%
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
1 Set
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
4 Sets
1 Set
5 Reps
3 Reps
80%
85%
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
12 Reps
8 Reps
70%
70%
2
Dip (Weighted)
1 Set
3 Sets
12 Reps
8 Reps
70%
70%