12 WEEKS PROGRAM + NUTRITION GUIDE

12 WEEKS KING OF WEIGHTED CALISTHENICS PROGRAM
DAY BY DAY GUIDED WORKOUTS + NUTRITION GUIDE FOR SUCCESFULL DIETS!
Suitable for every athlete who wants to step up his
weighted calisthenic game and physique to the next level.

Requirements:

You should be able to perform at least:

  • 5x10 Dips

  • 5x10 Pull Ups


bodyweight with clean form.
Access to regulary equipped gym is recommended.

Including:


  • Weighted Calisthenics

  • Muscle Ups

  • HSPU/90 degree HSPU

  • One Arm Pull-ups

  • Front Lever

  • Squats

  • Deadlifts


45 Pages full of knowlegde, exercises and day by day training.
Warm up and mobility ideas included.

4 Trainingdays until week 7
5 Trainingdays until week 12
5-3-1 Strength Week finisher

+ The Basic Nutrition guide: How to diet!

Don't forget to download the RM-Calculator.
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