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

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Pull-Up (Weighted)

5 reps

3 reps

80%

85%

Dip (Weighted)

5 reps

3 reps

80%

85%

Day 1

Pull-Up (Weighted)

5 reps

3 reps

80%

85%

Dip (Weighted)

5 reps

3 reps

80%

85%

Day 1

Pull-Up (Weighted)

3 reps

1 reps

85%

90%

Dip (Weighted)

3 reps

1 reps

85%

90%

Day 1

Pull-Up (Weighted)

3 reps

70%

Dip (Weighted)

3 reps

80%

Day 2

Pull-Up (Weighted)

12 reps

8 reps

70%

Dip (Weighted)

12 reps

8 reps

70%

Day 2

Pull-Up (Weighted)

10 reps

6 reps

75%

Dip (Weighted)

10 reps

6 reps

75%

Day 2

Pull-Up (Weighted)

5 reps

80%

Dip (Weighted)

5 reps

80%

Day 2

Pull-Up (Weighted)

2 reps

1 reps

70%

80%

90%

Dip (Weighted)

2 reps

1 reps

70%

80%

90%

Day 1

Pull-Up (Weighted)

4 Sets

1 Set

5 Reps

3 Reps

80%

85%

Dip (Weighted)

4 Sets

1 Set

5 Reps

3 Reps

80%

85%

Day 2

Pull-Up (Weighted)

1 Set

3 Sets

12 Reps

8 Reps

70%

Dip (Weighted)

1 Set

3 Sets

12 Reps

8 Reps

70%