Workout plan help · Awesome! Hybrid Calisthenics

Emma Liao

13h • Training 💪

Workout plan help

I’m currently training weighted calisthenics with 3 push sessions and 3 pull sessions per week.

Push day:

Weighted dips: 4–6 sets
Band-assisted handstand push-ups: 4–6 sets
Band assisted one-arm push-ups: 4–5 sets

Pull day:

Weighted pull-ups: 4–6 sets
Weighted horizontal rows: 4–6 sets
Pelican curls: 4–6 sets

Current strength:

+22.5 kg dips for 4 reps
+2.5 kg pull-ups for 3 reps

Goals:

+40 kg dips for 4 reps
+20 kg pull-ups for 4 reps

Recently I started wondering if my overall volume is too high, especially since I got some mild arm pain during weighted dips recently.

One thing I’m confused about:Even when I do multiple sets, I can usually keep the same reps consistent across all my sets. Does that necessarily mean the extra sets are still productive, or could I still be accumulating too much fatigue even if performance stays stable?

I’m considering lowering most exercises from around 5–6 sets down to about 4 sets while keeping the same training frequency.

For weighted calisthenics strength goals like mine, would lowering volume potentially help recovery and progression more? Or is my current setup reasonable?

Also, how would you structure sets/reps/volume for someone mainly focused on increasing weighted dip and weighted pull-up strength?

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