6 to 24 week duration or more
Weighted Calisthenics & Statics
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.
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.
Example of a part of the week 1
Doubts or questions? We will help. Ask HERE!
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)