Quick answer: A twelve week weighted calisthenics program for people who already own their bodyweight. It sets entry standards, teaches Total System Weight so your loading maths is honest, and runs three blocks: Base, Intensify and Peak.
Weighted calisthenics goes wrong in a predictable way. People add a belt too early, chase the number on the plate rather than the total they are actually moving, and meet a grip limit they never planned for. This block is built around those three failures.
Download the program. Twelve pages, free, no sign-up. Check the entry standards on page 2 before you buy a belt.
Download the free PDFThis program is already in THYMOS. The same twelve weeks, three sessions a week: heavy, volume and mixed days for pull-ups and dips, built around Total System Weight, your bodyweight plus the belt.
What is inside
- Entry standards. 8 clean pull-ups, 10 dips, 20 push-ups and a 45 second dead hang, with quiet joints. Miss any of them and the guide sends you to the bodyweight block instead.
- Total System Weight. Why 10 kg on a belt is not a 10 percent jump, and how to work out what you are really lifting.
- How to load. Belt, vest and improvised options, and what each one is good for.
- Three blocks. Weeks 1 to 4 Base, weeks 5 to 8 Intensify, weeks 9 to 12 Peak.
- Grip. The limiter you meet first, and what to do before it ends your sets for you.
- Troubleshooting. What to change when reps rather than load are the thing holding you back.
- A twelve week log. A printable sheet and a week 12 retest.
Are you ready to add weight?
The guide opens with a table you should be honest with. If you cannot yet hit 8 clean pull-ups and 10 dips, coming back in three months with those numbers beats spending three months with a belt on and sore elbows. Run the bodyweight twelve week plan first. It is the same structure without external load.