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Beginner Program

Beginner Program

39.90 EUR
39.90 EUR
Tax included. Shipping calculated at checkout.

Designed for absolute beginners to intermediates - level up from assisted reps with resistance bands to weighted reps! Whether you are not able to do a single pull-up yet, or you can already move 10-15kg of additional weight, our beginner program will guide you to a better performance!

You will get access to 2 training sheets: 

  • 3 training days beginner program
  • 4 training days beginner program 

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    SKU: P0001
    Designed for absolute beginners to intermediate

    experience level

    You don't need to be able to do a single pull-up/ chin-up. The program will adjust the level towards your needs with very few, simple steps.

    Pull Ups: not required
    Dips: not required

    equipment needed

    To fully benefit from this program, you should have the following equipment:

    Dip Bars
    Pull-Up Bars
    Squat Rack
    Barbell and Plates
    Resistance Bands (light|medium|heavy)
    Weighted Belt
    Elbow Sleeves (optional)
    Gymnastic Rings (if there's no fully equipped gym available)

    KEY FEATURES

    PROGRAM LENGTH and periodization

    The programs is a five-week beginner program with a linear progression across compound movements like Pull Ups/Chin Ups, Dips and Squats.

    Exercise library - VIDEO CONTENT

    Master the basics with detailed instructional videos from the exercise library.

    Automated Weight Calculations and Dropdown menus

    Automated Weight Calculations for your main lifts saves you from the guesswork involved in choosing the right load. A dropdown menu for accessories allows you to choose exercises on the equipment you have.

    WHAT (WEIGHTED) CALISTHENICS CAN DO FOR YOU

    Pull ups and dips are absolute power houses for your upper body. They will help you to build functional strength, build aesthetic muscles and increase your mobility.
    King Of Weighted Shop

    TRUSTED EXPERT

    Lois, the designer of these programs, is one of the best Streetlifting coaches in the world with a lot of experience, from beginners to world record holders and national champions. Since 2020, he has been a strength and conditioning coach at King of Weighted, specializing in Streetlifting, biomechanics and rehabilitation. Lois has worked with hundreds of clients of all ages, genders, weight classes and experience levels, offering expert guidance on programming for Streetlifting and Calisthenics. His extensive experience with a diverse range of athletes and injury cases ensures a holistic and tested approach to writing training programs.

    Customer Reviews

    Based on 5 reviews
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    M
    Mora
    Solid program. Great progress so far

    I will tell only the negative parts so you know what to fix (in my opinion)

    - There is no cell to track the weight used for an exercise, so I have to keep an additional tracking app or note to save the weight I am using for every exercise from workout to workout.
    - The 4 day split does not seem to have a day dedicated for Pull. Both upper days start with Dips so I was forced to do the 3 Day split even if I wanted the 4-days one, as it seemed more logical to me to have one day dedicated for Dips and one for Pulls.
    - Week 5 is confusing for me. It says at the start of the program that I should either max out or deload, and week 5 seems to be a combination of both. It would be more logical to have 2 different options for Week 5, either you want to test your maxes for Pull, Dip, Squat or deload.

    M
    Markus P.
    Nice customizations

    I train in my homegym and it was very nice to be able to select the exercises in a way it fitted my equipment!

    C
    Christian Staudenmayer
    Love it!

    Bin zwar zu faul nen Kommentar auszudenken aber freue mich auf jeden Fall auf den 2. cycle mit dem Programm!

    T
    Tino
    Perfect Beginner Program!

    The Beginner program was really fun. I found it very varied and I was able to improve my pull-ups, dips, and squats in the first training block. The additional information and exercise videos were also very helpful. I will definitely continue the program with my new PRs.
    Greetings to Lois and the entire KOW team!

    T
    Thomas
    Honest Review

    I have been looking for a calisthenics program that would fit me. Im happy to say that michael's program is perfect for me. Im not the strongest nor am i aiming to be but with the program Im getting stronger and more importantly more motivated. Thank you King Of Weighted!