Program Description
In this program we are doing 3-4 sets and 5-8 reps in dips, pull up or if you choose chin ups then chin ups and squat. The weight progression: You add weight every workout based on the number of reps in your last set: 8 reps => +5kg/10lbs 7 reps => +2.5kg/5lbs 6 reps => +1.25kg/ 5 reps => +0.5kg/1lbs (This is from ”Weighted Calisthenics Routine For Beginners (Simple and Brutally Effective)”, Youtube video by Mathew Zlat.) I recommend to keep ATLEAST 2 days between dip/pull days or more if needed and keep in mind that you don’t have to fit all the workouts in one week you can for example do this cycle in 8 or 9 days. Remove accesoriess exercises if you don’t recover.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting, Athletics, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout30 minutes
- CreatedFeb 23, 2025 09:24
- Last EditedFeb 24, 2025 12:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
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Week 1
1 / 16 Weeks
Day 1
1
Dip (Weighted)4 Sets
5-8 Reps
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2
Chin-Up (Weighted)4 Sets
5-8 Reps
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3
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
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4
Incline Curl (Dumbbell)3 Sets
10-15 Reps
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Day 3
1
Dip (Weighted)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
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Day 4
1
Dip (Weighted)4 Sets
5-8 Reps
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2
Chin-Up (Weighted)4 Sets
5-8 Reps
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3
Chest Fly (Cable)3 Sets
10-15 Reps
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4
Face Pull3 Sets
10-15 Reps
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Day 5
1
Hanging Toes To Bar4 Sets
10-20 Reps
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2
Hanging Leg Raise4 Sets
10-20 Reps
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Day 2
1
Muscle Up4 Sets
2-4 Reps
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2
Squat (Barbell)4 Sets
5-8 Reps
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3
Hanging Toes To Bar4 Sets
10-20 Reps
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4
Abs Crunch (Weighted)3 Sets
10-15 Reps
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