My Bodybuilding x Weighted Calisthenics Personal Program

DIPS/PUSH - DAY 1

PULL UPS + PULL - DAY 2

LEGS (QUAD FOCUSED) - DAY 3

PUSH - DAY 4

PULL UPS + PULL - DAY 5

DIPS + LEGS( HAMSTRINGS & GLUTE FOCUSED) - DAY 6



I have combined weighted pull ups and dips with bodybuilding and it has done nothing but wonders for me, best thing one can do when training in the gym! The best two upper body exercises merged with bodybuilding = INSANE GAINS.

Weighted calisthenics is an advanced form of bodyweight training that incorporates additional weights into traditional calisthenics exercises. This can be achieved by using weighted vests, ankle weights, or even a backpack filled with weights.

The aim is to increase the resistance and challenge your body beyond its comfort zone, promoting muscle growth, strength, and endurance. Traditional calisthenics relies on using one’s own body weight as resistance to perform exercises such as push-ups, pull-ups, squats, and lunges.

By adding weights to these exercises, you’re essentially increasing the difficulty and intensity of the workout, thereby forcing your muscles to work harder. This can lead to improved muscle tone, increased strength, and enhanced athletic performance. Combining bodybuilding and weighted calisthenics is the perfect combination of everything.