A four-week calisthenics block for stronger weighted pull-ups

Give your pull-ups the first share of your energy

Weighted pull-ups are the focus of this block. You train them twice each week: once heavier for fewer repetitions, once lighter for more. Dips, rows and leg exercises fill out the week, so you keep training your whole body while giving pull-ups a regular place.

Handstand practice stays short and easy. Ten minutes at the end works for familiar positions. A demanding new skill progression deserves its own focus and fresh concentration. You can also leave the handstand slot out and stick with the strength exercises.

Three training days with distinct jobs

Monday, Wednesday, and Saturday leave a break between sessions. Start the heavy day with pull-ups while you are fresh. The optional handstand slot comes at the end and stays easy. Aim for about RPE 7–8 on the demanding sets.

• Monday: weighted pull-ups 3 × 4–6, dips 3 × 6–8, split squats 3 × 8 per leg, 10 minutes of easy handstand practice
• Wednesday: ring rows 3 × 8–12, push-ups 3 × 8–12, glute bridges 3 × 10–15
• Saturday: weighted pull-ups 3 × 6–8 with a lighter load, pike push-ups 3 × 6–10, step-ups 3 × 8 per leg, hollow hold 3 × 20–30 seconds

Add load after meeting the repetition target

On the heavy Monday, perform three sets of four to six repetitions at about RPE 7–8. With stable technique, build repetitions first. Once all three sets reach six reps at the intended effort, increase the added load slightly and work up from four again.

One possible sequence: week one at 10 kg for 4/4/4, week two for 5/5/4, week three for 6/6/6, and week four at 12.5 kg for 4/4/4. Choose a separate lighter load for Saturday's six-to-eight-rep sets. Compare sets with the same variation and similar range of motion.

Adapt the block to your week

Without dip bars, choose another pressing movement. Without rings, row from another secure setup. Keep the replacement consistent over the four weeks so the entries remain useful for comparison.

Climbing, team sports, or heavy barbell work also take time and recovery. Shorten supporting work first when the week is crowded, while preserving the block's main focus.

Four weeks later: what feels better on the bar?

After the last session, open your first heavy pull-up day. Perhaps the same ten kilograms now allow more repetitions or the last repetition feels easier. Compare the same variation and range of motion. If it is going well, you can keep this focus for another block.

If your arms keep feeling tired between sessions, reduce some accessory work first. If the same workout kept getting missed, another weekday may fit better. Stop the affected exercise if it causes pain, and get persistent symptoms assessed. Your set history in LiftPal helps you choose a good starting point for the next few weeks.