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Weighted calisthenics basics
by Arkadiy P.
2 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 23, 2024 02:14
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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%
Day 1
1
Pull-Up (Weighted)
2 Sets
3 Sets
5 Reps
3 Reps
80%
85%
2
Dip (Weighted)
2 Sets
3 Sets
5 Reps
3 Reps
80%
85%
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
10 Reps
6 Reps
75%
75%
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
6 Reps
75%
75%
Day 1
1
Pull-Up (Weighted)
3 Sets
2 Sets
3 Reps
1 Reps
85%
90%
2
Dip (Weighted)
3 Sets
2 Sets
3 Reps
1 Reps
85%
90%
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
80%
2
Dip (Weighted)
5 Sets
5 Reps
80%
Day 1
1
Pull-Up (Weighted)
5 Sets
3 Reps
70%
2
Dip (Weighted)
5 Sets
3 Reps
80%
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
1 Reps
70%
80%
90%
90%
2
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
1 Reps
70%
80%
90%
90%