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.