You should be able to perform a pull up with 40Kg, 5 Muscle Up, a dip with 65Kg and a proper 90Kg 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 Weighted Calisthenics Athletes. You will also practise some skills such as Front Lever and Handstand

This plan lasts 6 weeks but SHOULD be repeated for several times. Strength is created by small steps.

With this plan you will become a complete Weighted Calisthenics Athlete. Your 4 lifts will improve.

As said before, this plan lasts for 6 weeks but can be perfectly extended for many months. The weekly frequency is 5 trainings/week around 1:30h.

With this plan, you will be working Squats at F2, Pull Ups and Muscle Ups at F2 and Dips at F2.

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