Calisteniapp / Weighted Calisthenics
Weighted Calisthenics: your step-by-step plan.
WARNING: In this program we will not specifically indicate the weights you should use for each exercise, but we will work with RPE. RPE (Rate of Perceived Effort) is the perceived effort from 1 to 10, with 1 being a very easy set that requires almost no effort from you and 10 being a set in which you reach muscular failure.
In this training program we present a progressive preparation for Streetlifting or Weighted Calisthenics basics in which we will start with an adaptation, go through an intensity increase, and finally do a test of your one-rep maxes (1RMs), either for a personal test or for a competition.
You can train 2 days if you only want to work weighted pull-ups and weighted dips (classic), 3 days if you want to add squats, and 4 days if you want to complete with weighted muscle-up (all4). Therefore, if you want to do the 4-day preparation, you must be able to perform the muscle-up with ease.
Since we work with RPE, you can repeat this preparation as many times as you want, as you will adjust the weights you use to your progress.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
The objective of this program is to carry out a weighted calisthenics preparation that ends with a 1-rep max test or a competition, if applicable.
- Frequence
- See program guidance
- First session duration
- 31 min
- Program
- 13 estimated weeks
01 / Requirements
Required prerequisites
- × 5 Muscle up
- × 12 Prone pull-ups
- × 15 Dips
- × 30 Deep squat
Necessary equipment
For this program you will need Parallettes, Weight.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–2Low Intensity Preparation
What you will practise
WARNING: This program does not prescribe the exact weights to use for each exercise; instead, it uses RPE. RPE (Rate of Perceived Effort) rates effort from 1 to 10: 1 is a very easy set requiring almost no effort, while 10 is a set taken to muscular failure.
Week 3–4Progressive Overload 1
What you will practise
We increase the intensity and add new variants. Remember, for each new exercise, to thoroughly review the technique and take advantage of the fact that we are still at moderate intensity to correct the technique well and build a good foundation on which to develop the following phases.
Week 5–6Progressive Overload 2
What you will practise
We now enter the second phase of increased intensity. As the demands rise, you can lengthen your rest periods. This is especially important for the main exercises, where you need enough rest to recover fully between sets. In general, rest between 2:30 and 5 minutes.
Week 7–8Progressive Overload 3
What you will practise
We continue progressing. Always warm up thoroughly and, above all, perform solid ramp-up sets so you do not begin an exercise with a heavy weight. Prepare your muscles with a few low-rep ramp-up sets using progressively heavier weights.
Week 9Pre-peak
What you will practise
Last preparatory week before going for our maximum intensity. Remember to be honest with the RPE and really try to meet it, always reaching the required effort.
Week 10Preparatory Deload
What you will practise
This is a deload week before the peak and max test. Take it easy, do not exceed the intensity prescribed by the RPE, and use the week to give your muscles active recovery.
Week 11Peak
What you will practise
We now enter the peak phase. Train at very high intensity and start to gauge what your one-rep maxes may be. Give it your all, prepare mentally, and show the results of your preparation.
Week 12Pre-Max-Test Deload
What you will practise
We deload again before the max test or competition. All routines are at RPE 6, so you can take them easy and give your muscles active recovery. Use this time to visualize the weights you will attempt next week and prepare mentally.
Week 13Max Test or Competition
What you will practise
It is time for the max test and to reap the benefits of your preparation. Remember to warm up thoroughly and perform ramp-up sets.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Weighted Calisthenics. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 31 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Weighted dips
Pike push-ups
Push-ups
Sphinx push-ups
Weighted pull-ups
Supine pull-ups
Australian pull-ups
Australian pull-ups with false grip
High bar squat
Bulgarian squat
Back lunges
Single leg femoral bridge
Calf raises
Weighted muscle up
Muscle up
Abdominal crunch with extended arms
Military press
Explosive push-ups
Decline push-ups
Rowing with bar
Biceps curl with bar
Australian chin ups
Hip thrust
Explosive switching lunges
Single leg box step-ups
No-dip muscle up
Extended leg hip raises
Two-legged calf raises
Bent leg hip raises
Double lunge and squat
Knee raises on parallel bars
Explosive bulgarian squat
Single leg femoral bridge with elevation
L sit raises on parallel bars
Understand the reason behind each step.
This program does not prescribe the exact weights to use for each exercise; instead, it uses RPE. RPE (Rate of Perceived Effort) rates effort from 1 to 10: 1 is a very easy set requiring almost no effort, while 10 is a set taken to muscular failure.
The exercises you perform depend on the number of training days you select: train 2 days if you only want to work weighted pull-ups and weighted dips (classic), 3 days if you want to add squats, and 4 days if you want to include weighted muscle-ups (all4).
We recommend taking a rest day between day 3 and day 4 to support recovery and avoid training the same muscles on consecutive days.
Warm up thoroughly before every session and perform ramp-up sets for each weighted exercise: at least 2 or 3 low-rep sets with progressively heavier weights until you reach your working weight.
This is a streetlifting preparation program, not an entry-level calisthenics program. Do not expect a wide variety of exercises: the core movements are repeated throughout, while some accessory exercises change.
Be honest with the RPE. If a set calls for RPE 8, make sure your effort truly matches it; do not put in less effort and count the set as RPE 8.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Weighted Calisthenics and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
What is RPE?
RPE (Rate of Perceived Effort) is the perceived effort from 1 to 10, with 1 being a very easy set that requires almost no effort from you and 10 being a set in which you reach muscular failure.
What equipment do I need?
You will need access to a pull-up bar, dip station, Olympic barbell, and plates.
How much rest should I use?
For the main exercises, use long rests between 2:30 and 5 minutes, depending on the effort to be performed. And for accessory exercises, use intermediate rests between 1 and 2:30 minutes, also depending on the effort.
What program can I do when I finish to keep progressing?
Since we work with RPE, you can repeat this preparation as many times as you want, as you will adjust the weights you use to your progress. If you want to change your objective, you can move to our Elite Endurance program, which also combines with weighted exercises.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.