Scribd
Upload
4K views2 pages

Weighted Calisthenics

This document outlines a 4-day weighted calisthenics workout split into pull, push, legs, and upper body days. Each day focuses on different compound and isolation exercises for each muscle group. Exercises are performed for 3-4 sets of 3-15 reps with some supersets added at the end of each day for additional volume. The goal is to progressively overload the body by adding weight to calisthenic exercises over time.

Uploaded by

Dimitrije Stevanovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
4K views2 pages

Weighted Calisthenics

This document outlines a 4-day weighted calisthenics workout split into pull, push, legs, and upper body days. Each day focuses on different compound and isolation exercises for each muscle group. Exercises are performed for 3-4 sets of 3-15 reps with some supersets added at the end of each day for additional volume. The goal is to progressively overload the body by adding weight to calisthenic exercises over time.

Uploaded by

Dimitrije Stevanovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Weighted Calisthenics

Day 1: Pull
Muscle Ups 5 sets x 3 reps
Pull Ups / Chin Ups 4 sets x 5 reps
Lat Pulls 4 sets x 10 reps
Barbell Rows 4 sets x 10 reps
Dumbbell Rear Delt Flies 3 sets x 15 reps
SUPERSET
Preacher Curls 3 sets x 10 reps
Neutral Grip Curls 3 sets x 10 reps

Day 2: Push
Weighted Dips 4 sets x 3 reps (RIR 3)
Overhead Press 4 sets x 4-6 reps
Bench Press 4 sets x 10 reps
Lateral Raises 3 sets x 15-20 reps
SUPERSET
Push Ups 3 sets x 10 reps
Rope Tricep Extensions 3 sets x 10 reps

Day 3: Legs
Squats 4 sets x 5 reps
Deadlifts 4 sets x 4 reps (RIR 3)
Leg Extensions 4 sets x 20 reps
Leg Curls 3 sets x 15 reps
SUPERSET
Abduction/Adduction 3 sets x 10/10 reps
One Leg Calves Raises 4 sets x 15-20 reps
Day 4: Upper
Weighted Muscle Ups 4 sets x 2 reps
High Pull Ups 4 sets x 3 reps
Weighted Dips 3 sets x 3 reps (RIR 3)
Weighted Chin Ups Paused 4 sets x 4 reps
Bent Over Rows 3 sets x 8 reps
Incline Bench 3 sets x 8 reps
Facepulls 4 sets x 15-20 reps

You might also like