6 to 24 week duration or more

Weighted Calisthenics & Statics

Beginner level

Is this plan for you?

Requirements (Too easy? See the intermediate program!)

You should be able to perform 10 strict pull ups, 15 dips and a proper 70kg Back Squat. Correct form, no kipping and full range of motion.

You must have a Pull Up bar, a Dip Station and an equipped Squat Rack in order to perform correctly the workout plan.

Having rings/TRX can also be a good option but it's not necessary. Also, it's crucial to have access to a weighted belt and plates.


This plan is designed to increase the strength and muscle mass for beginners in Calisthenics.

This plan lasts 6 weeks but should be repeated for 3 to 6 months. Don't expect huge improvements in the first weeks.

With this plan you will become a complete weighted calisthenics athlete. Your lifts will surely improve. You will also work in Calisthenics Skills such as Front Lever, Planche and Handstand.

What's included in the plan?

As said before, this plan lasts for 5 weeks but can be extended for as much as you can. The weekly frequency is 5 trainings/week around 1:30h.

With this plan, you will be working 4 days upper body (weighted + statics) and 1 day lower body.

The plan consists of an Excel document of 7 sheets (introduction + 6 weeks) with all the information and videos + pictures for the exercises.

How will the plan look like?

Example of a part of the week 1

Weighted Calisthenics Beginner Program

Doubts or questions? We will help. Ask HERE!

Buy this plan now!

The price for this plan is 64,99€

Payment can be made trough your PayPal account or by any other card method.

Plan language is ENGLISH.
(switch to Spanish)

Deliver plan to the following mail:

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