Weighted calisthenics plan: build pull-ups and dips

Who this plan suits

You should already repeat unweighted pull-ups and dips with control. Six to eight clean reps with a little reserve provide a practical starting point. Allow 45–65 minutes and check attachments, the hanging weight’s clearance and safe mounting before you train.

Set up your training week

Monday A, Wednesday B, Friday C. A prioritises weighted pull-ups and B weighted dips. C stays unweighted with reps in reserve. Compare the same day variations. If B is missed, do B next; you do not need to force all three into consecutive days.

Warm up for your workout

Prepare shoulders and elbows with light pulling and support work. After an easy unweighted set, try a small load, such as 2.5 kg, if four controlled reps still leave two in reserve. Record added weight in its own field; bodyweight and reps provide context. Dips use a controlled range that is comfortable for you.

How to use the sessions

2 × 8–12 means eight to twelve repetitions, a rest, then a second set. For a single-sided movement, the number applies to each side. Follow the exercise order shown. For dumbbells, record the combined load here: two 10 kg dumbbells mean 20 kg. If you use just one dumbbell, record that one weight.

Add repetitions, then weight

For heavy pull-ups, an example is +2.5 kg at 4/4/4, then 5/5/4 and eventually 6/6/6. Once every set reaches six with reserve, try +3.75 or +5 kg and return to four. Large plate jumps are optional. The light day practises good reps without turning each set into a failure test. Notice bodyweight changes when comparing added loads.

When you need a different exercise

If momentum replaces the last rep, keep or reduce the load. Without small plates, add a rep to one set first. Remove extra weight if it changes your position. If performance falls substantially on both main days, cut one set from C or skip C that week. Keep leg work and the main push/pull priorities.

When an exercise stops progressing

1. One weaker day is not a plateau. Compare the same exercise, similar rests and consistent technique across several sessions.
2. Check whether sleep was short, rests were shorter or the previous exercise was harder. Repeat under comparable conditions first.
3. After three or four comparable sessions without progress, drop the load by a small step and build reps again. Adding sets is not the first adjustment.
4. If several exercises decline together and fatigue persists, reduce working sets for a week, for example from two to one. Resume with loads you can control.

When to end a set

End the set when you clearly shorten the movement, need momentum or lose control of your position. Muscular effort and faster breathing are expected. Sudden sharp pain, dizziness or unusual symptoms are reasons to stop the exercise or session. Have persistent or recurring pain assessed before continuing to load the affected movement.

What has changed after four weeks

Perhaps your starting weight now feels easier, you manage more repetitions or your technique feels steadier. After four weeks, look at your first and latest entries for the same exercise to see what has improved. If training is going well and the days fit your life, keep the plan. If you repeatedly miss the same day, move it or choose fewer sessions each week.

Know where to start next workout

Log added weight, reps and RPE (your rating of how hard the set felt) in LiftPal. Your training history helps you judge when the next load increase matches your actual performance.