An 8-week weighted calisthenics block with heavy, volume and speed days for the weighted pull-up and dip.
12+ strict pull-ups and 15+ dips.
Week 4 and week 8: 60% load.
Test a 1-3 rep max on week 8 if your coach agrees.
Premium unlocks the full week plan for this program. Personal Coaching includes Premium while it is active.
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