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Weighted calisthenics basics

by Arkadiy P.
11 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
    Sep 06, 2024 02:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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%