Weighted Calisthenics Training Programs PDF

Weighted Calisthenics Training Programs
Authored and published by Owen Johnston

This book is part of my full guide, also available for free at my website:
www.bodyweight.biz
Owen Johnston – https://www.youtube.com/bodyweightbiz
2
Copyright Information

Fitness Instruction
Authored and published by Owen Johnston
© Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
“Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. It’s slow.
It’s methodical. It’s exhausting. We don’t all have the stomach for it.” - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/
3
4
Disclaimer
This guide is intended for people of good health and physical condition. The training
methods and advice in this guide may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
guide should in any way be taken as medical advice or a substitute for medical advice. Also,
this guide should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this guide, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this guide.
Lastly, this guide is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This guide is intended primarily to be a supplement to, not a replacement for,
formal training.
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Table of Contents
Ditch the gym: calisthenics introduction - 9

Weighted calisthenics programs – introduction - 11
Weighted calisthenics workouts – training tactics and advice - 13
Beginner weighted calisthenics strength program - 15
Intermediate weighted calisthenics strength program - 17
Advanced weighted calisthenics strength program - 21
Short and brutal weighted calisthenics strength program - 25
Weighted calisthenics bodybuilding program – weekly split - 29
Weighted calisthenics bodybuilding program – daily double split - 35
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Ditch the gym – build strength and muscle anywhere
“Getting your ass away from the gym is probably the number one thing you can do to
start kicking your gains up a notch.”
― Paul Wade, Convict Conditioning 2: Advanced Prison Training Tactics for Muscle
Gain, Fat Loss and Bulletproof Joints
Before joining a gym or buying expensive exercise equipment, look at what you already
have available to you in your neighborhood. With creativity, just your own bodyweight, and
the right training progressions, you can get in a challenging workout any place. You can train
in your own home, yard, or a local park.
Calisthenics exercises range from very easy to very challenging, depending on how you
change the leverage and position of the exercise. There is potentially an endless number of
exercises you can perform. Calisthenics is also very minimalist. You need nothing beyond an
overhead bar for pullups, a wall, and a table, which can be found in your environment. If an
overhead bar isn’t available, think outside the box. Playground equipment, low sturdy tree
branches, hand rails on walkways, and even a door may suffice.
Progression with weight training is simple; add weight to the bar as you get stronger.
With bodyweight training, you have to change the exercise itself to make it easier or harder. A
well designed bodyweight training progression will gradually go from easy exercises to very
hard.
It is important to take at least one day off from training each week. A physical activity
that is not too taxing, such as walking or stretching, is still fine on days off. Schedule a deload
week after every 4-6 weeks, or more frequently if needed, to recover and rebuild. You can use
one or more deload protocols or just take an “active rest” week. In either case, focus on
mobility work and therapeutic modalities.
Deload protocols include but are not necessarily limited to:

Less volume (sets / reps), less frequency (training days per week), less intensity
(regressions of any kind), less variety (less exercises)
Active rest:
Ideas include but are not limited to pickup games of your favorite athletic sport, taking
a Yoga class, getting in some light walking, and yard work or household chores. If you're in
good physical condition and accustomed to a high workload, you can build up to training 6
days per week while still engaging in an athletic sport. Of course, in this case, it is even more
important to pay attention to your body. Get plenty of sleep and quality nutrition.
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Weighted calisthenics programs - introduction
These workouts call for sandbags and/or dipping belts. Sand may be obtained cheaply
at most hardware stores. I recommend sturdy backpacks to pour sand in. Fill at least two
backpacks with 30 to 40 pounds of sand. Build up to performing certain exercises (such as
dips, squats, pullups, and calf raises) while wearing them (one on your front and one on your
back). While it is indeed important to use enough weight to provide a meaningful resistance to
you personally, do not use so much weight that you cannot perform an exercise with good
form for reps. Focus on technique and safety at all times.
Don't stick rigidly to the workouts I have designed. Feel free to add or replace exercises
depending on your level of strength, conditioning, and experience. I also highly recommend
checking out “Chalk and Sweat” by Brooks Kubik and “The Encyclopedia of Underground
Strength and Conditioning” by Zach Even-Esh for many, many more sandbag exercises and
some amazing training routines.
http://www.brookskubik.com
http://www.dragondoor.com/b76/
http://www.dragondoor.com/eb76/
My YouTube channel has playlists with progressions and specialization exercises -

https://www.youtube.com/bodyweightbiz
I detail calisthenics progressions in my full guide, available on my website -

http://www.bodyweight.biz
11
12
Weighted Calisthenics Workouts – Training Tactics and Advice
When choosing exercises from a progression listed in the warmups, select an exercise
at least two levels down in the progression from the most difficult exercise you can perform.
You should be able to perform the selected exercise with good form for the sets and reps
listed. As you improve at the progression, add tougheners (such as going slower or adding
drop sets), add more weight, or move on to a harder exercise.
Use caution when selecting exercises from the progressions listed in the work set. Err
on the side of safety. Only add weight to exercises that you have spent considerable time with,
and can perform with more or less “perfect” technique for reps. Basically, choose an exercise
that is deeply ingrained into your nervous system.
Don't rush to performing one handed pushups, one arm squats, or one arm pullups
with a sandbag! Take enough time to allow your joints and muscles to adapt to the additional
weight. Start with two arm pushups, pullups, and squats.
Gradually build up reps in the movements. Try to add a little to each set each week.
Once you can perform the listed rep range in each set, make the exercise more difficult the
next time you perform the workout. Add tougheners, and/or more weight. For the
progressions, you could also move up to the next exercise and use an additional weight that
will allow you to perform the exercise with good technique for reps.
So, what's better? Do I try to work through each of those progressions with light
sandbags, or do I work up to performing two arm pushups, pullups, and squats with heavy
amounts of sand? Neither one is better – both are excellent strength goals! Again, however,
don't rush. Take a deload week every 4-6 weeks to allow your body to recuperate.
Warm up and stretch for at least 5 minutes before a workout. Perform light stretching
of the muscles you worked after you finish training.
Workouts begin on the next page
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14
Beginner weighted calisthenics workout
This program is for intermediate athletes who have worked with at least one of the
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
The working exercises are performed in circuit fashion – back to back with little to no
rest between exercises. When you first perform this program, perform 1 or 2 circuits of the
working exercises. Add a circuit every two weeks until you are performing 5 circuits.
Instead of using sandbags to add resistance to pullups, you could use a dipping belt.
For the squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. Wear iron boots or ankle weights during leg raises or midsection
holds to add resistance. Hold a sandbag or weight plate during wrestler's bridges, short
bridges, or hip thrusts to add resistance.
Workout
Warmup sets Perform
Cardio and general mobility / stretching 5 minutes each
Pushup progression (no weight) 2 sets of 8-12 reps
Pullup progression (no weight) 2 sets of 5-8 reps
Back extensions (no weight) 2 sets of 10-15 reps
Squat progression (no weight) 2 sets of 8-12 reps
Working exercises Perform

Pushup progression (sandbag on back) 6-10 reps
Pullup progression (weighted) 3-5 reps
Leg raise progression 15-20 reps
Sandbag squats 8-12 reps
Wrestler's bridge 20-30 second holds
Midsection holds progression 10-20 second holds
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16
Intermediate weighted calisthenics strength program
This program is for intermediate athletes who have worked with at least one of the
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
Where “Various” is listed, the rep range will depend on the chosen exercise and
tougheners.
working exercises. Add a circuit every week until you are performing 5 circuits.
Instead of using sandbags to add resistance to pullups and dips, you could use a
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a Roman
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
Workouts on the next page
17
Intermediate weighted calisthenics strength program
Day 1
Warmup sets Perform
Back extensions (no weight) 2 sets of 10-15 reps

Dipping progression (weighted) 6-10 reps
Back exercise 8-12 reps
Day 2
Warmup sets Perform
Squat progression (no weight) 2 sets of 8-12
Lunges (no weight) 2 sets of 5-8 each side

Wrestler's bridge 5-8 reps or
30 to 40 second holds
Hang grip work progression Various
Zercher sandbag lunges 5-8 reps each side
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20
Advanced weighted calisthenics strength program
This program is for advanced lifters who have worked with the previous program for 8
weeks or more. When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program 2 or 3 times per week. Take at least one
rest day each week. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training.
tougheners.
working exercises. Add a circuit every week until you are performing 5 circuits.
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
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Advanced weighted calisthenics strength program
Day 1
Warmup sets Perform
Back extensions 2 sets of 10-15 reps

Dipping progression (weighted) 6-10 reps
Korean dips (no weight) 5-8 reps
Back exercise 8-12 reps
Day 2
Warmup sets Perform
Squat progression (no weight) 2 sets of 8-12
Lunges (no weight) 2 sets of 5-8 each side

Wrestler's bridge 5-8 reps
Hang grip work progression Various
Finger extensor work 3-5 reps or
(shake hands out after) 7-10 second holds
Wrist specialization 3-5 reps or
(shake hands out after) 7-10 second holds
Zercher sandbag lunges 5-8 reps each side, or
50-100 feet
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Short and brutal weighted calisthenics strength program
This program is for advanced lifters who have worked with an intermediate program
for 8 weeks or more. Always use a weight that challenges you to complete a set with good
form. Take a short rest between exercises. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program 2 or 3
times per week. Take at least one rest day each week. Warm up and stretch for at least 5
minutes before a workout. Perform light stretching of the muscles you worked after you finish
training.
A pyramid is a series of sets with decreasing numbers of repetitions. For example, you
might perform a set of 5, take a short break, then perform a set of 3, take another short break,
and finish with a set of 1. Rest only as long as you need between sets in a pyramid. You can use
the same weight across sets in a pyramid, or add weight between sets. You can also perform
descending pyramids, in which you remove weight between sets. A third option is performing
a reverse pyramid, in which you weight between sets, and perform more repetitions each set
instead of less. It all depends on your goal – strength, hypertrophy, or endurance training.
dipping belt. Hold a sandbag or weight plate during wrestler's bridges to add resistance. For
sandbag squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. You are allowed to change the position of the bag between sets
of sandbag squats. Wear iron boots or ankle weights during leg raises to add resistance.
25
Short and brutal weighted calisthenics strength program
Day 1
Warmup sets Perform
Early pushup progression (no weight) 2 sets of 8-12 reps
Early pullup progression (no weight) 2 sets of 6-10 reps

Weighted pushups Pyramid
Weighted pullups Pyramid
Weighted dips Pyramid
Wrestler’s bridge 2-3 sets of 30-60 second holds
Day 2
Warmup sets Perform
Early squat progression (no weight) 2 sets of 8-12 reps

Sandbag squat 1st Pyramid
Leg raise progression 4-5 sets of 6-10 reps
Hang grip work 3 sets of 20-60 second holds
Sandbag squat 2nd Pyramid
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28
Weighted calisthenics bodybuilding program – weekly split
This program is for advanced lifters who have worked with an advanced program or the
previous program for at least 8 weeks. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program twice per
week. Take at least one rest day each week. Take a 1 to 2 minute rest between supersets. Warm
up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
you worked after you finish training.
tougheners.
chair is available). Hold a sandbag or weight plate during wrestler's bridges, short bridges, hip
thrusts, or hyperextensions to add resistance. For sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots
or ankle weights during leg raises to add resistance. Perform wrist roller work after or in place
of hang grip work when a wrist roller is available.
Workouts start on the next page
29
Day 1 – Chest and back

Warmup sets Perform
Supersets Perform
1A. Pushup progression (sandbag on back) 2-3 sets of 8-12 reps
1B. Pullup progression (weighted) 2-3 sets of 4-6 reps
2A. Dipping progression (weighted) 2-3 sets of 6-10 reps
2B. Back exercise 2-3 sets of 6-10 reps
3A. Jowett pushups (sandbag on back) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
Day 2 on the next page
30
Day 2 – Shoulders, neck, abs, arms

Warmup sets Perform
Early handstand pushups progression 2 sets of 8-12 reps, or
2-3 sets of short holds
Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps
Supersets Perform
1A. Korean dips (no weight) 2-3 sets of 6-10 reps
1B. Horizontal pullup progression (weighted) 2-3 sets of 6-10 reps
2A. Handstand pushup progression 2-3 sets of 5-8 reps, or
10-60 second holds
2B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps
3A. Wrestler's bridge 2-3 sets of 5-8 reps
3B. Leg raise progression 2-3 sets of 8-12 reps
4A. Hang grip work 2-3 sets of 20-60
second holds
4B. Bodyweight triceps extensions 2-3 sets of 8-12 reps
5A. Midsection holds progression 2-3 sets of 10-30
second holds
5B. Side plank 2-3 sets of 10-20
second holds on each side
Day 3 on the next page
31
Day 3
Warmup sets Perform
Squats (no weight) 2 sets of 6-10 reps
Deep lunges (no weight) 2 sets of 6-10 / side
Supersets Perform
1A. Sandbag squats 2-3 sets of 8-12 reps
1B. Glutes / hamstrings progression 2-3 sets (various)
2A. One leg box squats 2-3 sets of 8-12 / side
(sandbag in Zercher position)
2B. Step-ups 2-3 sets of 6-8
3A. Sissy squats (no weight) 2-3 sets (max)
3B. One leg deadlifts (no weight) 2-3 sets of 8-12 / side
3A. Calf raise progression (with or without weight) 3-4 sets (various)
3B. Calf isometric holds 3-4 sets (various)
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34
Weighted calisthenics bodybuilding program - daily double split
This program is for advanced athletes who have worked with the previous program for
8 weeks or more. Take at least one rest day each week. Warm up and stretch for at least 5
minutes before a workout. Perform light stretching of the muscles you worked after you finish
training.
tougheners.
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a
hyperextension bench is available). Hold a sandbag or weight plate during wrestler's bridges,
short bridges, hip thrusts, or during hyperextensions for added resistance. For sandbag
squats, you could wear a sandbag on your back, hold one in each hand, or hold a sandbag in
Zercher position. Wear iron boots or ankle weights during leg raises and midsection holds for
added intensity. Perform wrist roller work after or in place of hang grip work when a wrist
roller is available. Hold a weight plate or sandbag to add weight to situps. To perform decline
situps, you can use an exercise bench or have a partner hold your legs as you sit on the edge of
a park bench or other raised surface that is safe and sturdy, and perform situps for a full range
of motion. Always go slowly and with control.
Workouts start on the next page
35
Exercises - days 1, 3, 5
Morning or early afternoon – chest and back
Warmup sets Perform
Supersets Perform
1A. Pushups (weighted) 2-3 sets of 8-12 reps
1B. Pullup progression (weighted) 2-3 sets of 4-6 reps
2A. Parallel dips (weighted) 2-3 sets of 6-10 reps
(Lean forward slightly to target chest)
2B. Back exercise 2-3 sets of 6-10 reps or
3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
Afternoon or evening - lower body

Warmup sets Perform
Squats (no weight) 2 sets of 6-10 reps
Deep lunges (no weight) 2 sets of 6-10 / side
Supersets Perform
1A. Sandbag squats 2-3 sets of 8-12 reps
1B. Glutes / hamstrings progression 2-3 sets (Various)
2A. One leg box squats 2-3 sets of 8-12 / side
2A. Pistol squats (no weight) 2-3 sets of 8-12
3A. Sissy squats 2-3 sets (Maximal effort)
3B. One leg deadlifts 2-3 sets of 8-12
4A. Calf raise progression (with or without weight) 3-4 sets (Various)
4B. Calf isometric holds 3-4 sets (Various)
Days 2, 4, and 6 on the next page
36
Exercises - days 2, 4, 6
Morning or early afternoon - shoulders, triceps, biceps, forearms
Warmup sets Perform

Early handstand pushup progression 2 sets of 8-12 reps, or
2-3 sets of short holds
Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps
Supersets Perform
1A. Handstand pushup progression 2-3 sets of 5-8 reps, or
10-60 second holds
1B. Horizontal pullup progression 2-3 sets of 6-10 reps
2A. Korean dips (no weight) 2-3 sets of 5-8 reps
2B. Bodyweight biceps curls 2-3 sets of 5-8 reps
3A. Foot elevated pushups (weighted) 2-3 sets of 8-12 reps
3B. Chinups (hands close, underhand grip) 2-3 sets of 5-8 reps
4A. Hang grip work progression 2-3 sets of 20-60 second holds
4B. Bodyweight triceps extensions 2-3 sets of 8-12 reps
5A. Wrestler's bridge 2-3 sets of 5-8 reps
5B. Hand specialization progression 2-3 sets of 5-8 reps
(wrists or fingers)
Afternoon or evening - abdominals
Warmups Perform
Circuit – perform all working exercises back to back with little to no rest inbetween. Take a
rest between circuits. Perform 2 to 5 circuits.

1. Leg raise progression – hanging exercise 8-12 reps or 10-20 reps
2. Midsection holds progression 8-12 second holds or 10-20 second holds
3. Side leg raises Various
4. Leg raise progression – lying exercise Various
5. Side planks 5-8 reps each side or 6-10 reps each side
6. Weighted situps or weighted decline situps Maximal effort
37
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39
Owen Johnston
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with just your bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation of the fitness industry.
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/

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Weighted Calisthenics Training Programs

Authored and published by Owen Johnston

Weighted Calisthenics Training Programs

About the author

Ditch the gym: calisthenics introduction - 9

Ditch the gym – build strength and muscle anywhere

Deload protocols include but are not necessarily limited to:

Weighted calisthenics programs - introduction

My YouTube channel has playlists with progressions and specialization exercises -

I detail calisthenics progressions in my full guide, available on my website -

Weighted Calisthenics Workouts – Training Tactics and Advice

Workouts begin on the next page

Beginner weighted calisthenics workout

Working exercises Perform

Intermediate weighted calisthenics strength program

Workouts on the next page

Intermediate weighted calisthenics strength program

Working exercises Perform

Working exercises Perform

Advanced weighted calisthenics strength program

Workouts on the next page

Advanced weighted calisthenics strength program

Working exercises Perform

Working exercises Perform

Short and brutal weighted calisthenics strength program

Workouts on the next page

Short and brutal weighted calisthenics strength program

Working exercises Perform

Working exercises Perform

Weighted calisthenics bodybuilding program – weekly split

Workouts start on the next page

Weighted calisthenics bodybuilding program – weekly split

Day 1 – Chest and back

Day 2 on the next page

Weighted calisthenics bodybuilding program – weekly split

Day 2 – Shoulders, neck, abs, arms

Day 3 on the next page

Weighted calisthenics bodybuilding program – weekly split

Weighted calisthenics bodybuilding program - daily double split

Workouts start on the next page

Weighted calisthenics bodybuilding program - daily double split

Afternoon or evening - lower body

Days 2, 4, and 6 on the next page

Weighted calisthenics bodybuilding program - daily double split

Warmup sets Perform

Afternoon or evening - abdominals

Working exercises Perform

About the author

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