Program Description
Simple and effective weighted calisthenics program that can be repeated several times.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout50 minutes
- CreatedDec 03, 2023 08:03
- Last EditedSep 06, 2024 01:46
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 Squat3 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