Bodyweight Programs

Reddit's Bodyweight Routine

The most popular bodyweight routine on the internet. 3 full-body workouts per week covering push, pull, legs, and core progressions.

Reddit's Move Routine

A 5-phase bodyweight program that builds strength, mobility, and body control from scratch. Great for beginners who want structured long-term progression.

Beginner Dumbbell

A simple 3-day full-body routine using only dumbbells. Builds a solid foundation in legs, push, pull, and core — ideal for home training.

Pull/Push/Legs Split

A 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.

Dumbbell PPL

A hypertrophy-focused push/pull/legs split using only dumbbells. Train 3-6 days per week to build muscle with compound and isolation lifts.

Strong 5x5

A proven 3-day barbell program built on 5 sets of 5 reps. Squat, bench, row, overhead press, and deadlift — add weight every session.

Beginner Barbell

A beginner-friendly 3-day barbell program. Learn the five core lifts — squat, bench, row, overhead press, and deadlift — with simple linear progression.

5/3/1 for Beginners

Jim Wendler's classic strength program built on four barbell lifts. 3-week cycles with structured progression — best for lifters ready to move beyond beginner programs.

Flexibility & Mobility

Pair joint mobility drills with deep stretches to improve flexibility and reduce stiffness. Beginner-friendly and a great complement to any strength routine.

14 day Buildup Primer by Nick-E

14 day Buildup for beginners to bodyweight fitness by Nick-E. After completing you can move on to the 3 day a week BWF Primer

Calisthenics & Flexibility

My program, a mix of callisthenics (similar to Reddit's Recommended Routine) and yoga/flexibility exercises.

CF Beginner

Calisthenics Family Beginner routine. 8-12 weeks.

ULRULRR Recommended Routine

My custom split program for the Recommended Routine.

Urban Strength

Beginner Calisthenics workout program for weight loss.

Starting Strength

Starting Strength is a novice-focused, linear-progression program built around two alternating full-body workouts—Day A (Squat, Bench Press, Deadlift) and Day B (Squat, Overhead Press, Power Clean or Light Deadlift). Train three non-consecutive days per week—commonly Mon/Wed/Fri—rotating the sessions in an A–B–A / B–A–B pattern each week. The guiding principle is simple: use impeccable form, recover well, and add a small amount of weight to every lift each time it reappears. After the initial phase, chin-ups are added (eventually weighted once you can manage 3 × 10 body-weight reps) to round out upper-body pulling strength. Keep the movements strict, the jumps modest, and progress linearly until the weights themselves force you to switch to a more advanced approach.

BWF Hypertrophy Routine

A very simple routine that focuses on upper body volume and size.

Hybrid Calisthenics 2.0

Repetition Speed: 2 Seconds Down, 1 Second Pause, 2 Seconds Up, 1 Second Pause Rest Times: 2-3 Minutes between sets. 5 Minutes between separate exercises Adjust these as needed! For example, after finishing the first set of pushups, a user will wait 2-3 minutes before starting their next set. After they finished 2-3 sets of pushups, they’ll wait 5 minutes before starting on Leg Raises. This program works the entire body and is designed to cover all the most common goals in fitness: Gain muscle Gain strength Lose fat When in doubt, start here! For those that ask how to support me, you’re welcome to buy some merchandise or donate to fund our efforts. Apparel: https://www.bonfire.com/store/hybridcalisthenics Patreon: https://www.patreon.com/hybridcalisthenics To be perfectly clear, though, even if no one buys any shirts or donates anything, I will still continue to build the course and make free content. I want my knowledge and information to be free for as long as possible.

5 Day Split

Calisthenics Strength & Skill Mastery

Build raw bodyweight power and master advanced gymnastics movements through progressive training.

Dumbbell Muscle & Mobility Build

Gain lean muscle and improve your range of motion with these guided sessions.

Machine & Cable Strength Gains

Build solid muscle and strength using gym machines and cables.

Intermediate Bodyweight PPL

Splitting my intermediate level RR into three days because it takes me forever to do it all in one.

Calisthenics Strength & Skill Mastery

Build functional muscle and master bodyweight skills using only a pull-up bar.

Calisthenics Strength & Size Path

Build raw power and muscle definition using only your body weight.

Calisthenic Strength & Mobility Path

Master advanced bodyweight moves while building lean muscle and functional strength. Make it more interesting

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Strength & Muscle Foundation

Build solid muscle and strength using your dumbbells, bands, and kettlebells.

Calisthenics Strength & Mobility Flow

Master bodyweight skills and build functional strength using resistance bands.

Strength Skills & Mobility Path

Build functional muscle and master new movements with this balanced training approach.

Strength & Hypertrophy Foundation

Gain serious mass and strength using your home gym equipment.

Calisthenics Strength & Skill Progression

Master your bodyweight with focused strength moves and essential skill practice.

Calisthenics Power & Skill Growth

Master bodyweight movements while building functional muscle and strength.

Doxa program

This programme is specifically made to work on short heavy weight makes, made with progression to peak calisthenics moves in mind with developing muscle and not reducing weight

Bodyweight Strength Foundation

Build solid functional strength using only your body and consistent effort.

Calisthenics Strength & Skill Build

Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.

Barbell & Iron Strength Gains

Build serious muscle and strength using your home gym equipment.

Body By Rings

Hypertrophy Ring & Bar Mastery

Build serious lean mass using rings, bars, and bands for maximum tension.

calisthenics

for me

Antnee

3 day Full Body with Dumbbells

12 Week Fat Destroyer

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

Calisthenics Strength & Mobility Path

Build foundational strength and flexibility using only your body weight.

Muscle Growth & Skill Mastery

Build significant mass while refining your body control and mobility.

Beefy BWF

Originally from Reddit. There's another one on here, but it doesn't actually match the source.

BWF Primer

The BWF Primer is a free exercise routine for absolute beginners to exercise. BWF, if you haven’t yet guessed, stands for ‘Body Weight Fitness’. What this means, is that all of the exercises use the weight of your own body, rather than an external weight like a dumbbell or barbell. This means, there’s no gym required, you can do it at home! Even better, you do not even need any equipment required to start this routine.

Compound Power & Mobility Gains

Build functional strength and athletic skill using versatile weights and mobility work.

Skill-Focused Strength Progression

Master foundational movements and build functional strength with your home gym setup.

Calisthenics Power & Hypertrophy

Build serious muscle and strength using just your pull-up bar.

Reddit's Bodyweight Routine (Copy)

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Calisthenics Strength & Mobility Path

Build functional muscle and master bodyweight skills with this beginner-friendly progression.

Hybrid Calisthenics Routine

This routine is provided free of charge so that it may help the most people. It will continue to evolve based on your feedback so it becomes a truly community-focused routine. For those that ask how to support me, you’re welcome to buy some merchandise or donate to fund my efforts. T-Shirts, Tanktops, & More: https://www.bonfire.com/logo-24/ Part of the Ship, Part of the Crew shirt: https://www.bonfire.com/partoftheship/ Donate: https://www.hybridcalisthenics.com/donate Patreon: https://www.patreon.com/hybridcalisthenics To be perfectly clear, though, even if no one buys any shirts or donates anything, I will still continue to build the course and make free content. I want my knowledge and information to be free for as long as possible. If you need pullup bars, gymnastic rings, yoga mats, or other equipment you see me use in this course, I will offer them in a store opening soon. Special thanks to Paul Wade. His books and knowledge made everything possible. Thank you for teaching and inspiring me. Legal Notice: Consult a physician before beginning any exercise program. The information on this page does not replace a doctor's visit or physical therapy program.

Basement Bodyweight

Kettlebell & Bar Power Path

Build raw power and lean muscle with targeted kettlebell and pull-up bar movements.

Calisthenics

Convict Conditioning Based

Calisthenics Strength & Skill Progression

Master your bodyweight with focused strength moves and essential skill practice.

Ring & Bar Muscle Build

Grow lean muscle using rings, bars, and progressive calisthenics.

Quick Bodyweight

GZCLP

GZCLP Programme

Calisthenics Strength & Size Gains

Build dense muscle and raw strength using only your body weight.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Strength and Skill Foundation

Build functional muscle and master new movement patterns with your home gym setup.

Calisthenics Power & Skill Progression

Build serious muscle and master advanced movements with this targeted equipment-based routine.

Strength and Skill Foundation

Build muscle and master basic movements with dumbbells and your pull-up bar.

Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

TT Routines

planche

Calisthenics Strength & Mobility Path

Master your bodyweight and build lean muscle with consistent, progressive training sessions.

BB 0

BB 0

Foundation Strength & Mobility

Build functional strength and improve your range of motion using only your body weight.

Bodyweight Hypertrophy Gains

Build solid muscle using only your body weight and focused intensity.

Band Strength & Hypertrophy Gains

Build muscle and improve mobility using versatile resistance bands for consistent progress.

PPL

Consistent Motion Progress

Build a sustainable habit with these simple, effective pull-up bar workouts.

Bodyweight Strength & Vitality

Build functional strength and stay consistent using only your body weight.

Strength & Skills Path

Build foundational strength and master new movements with this balanced equipment-based plan.

Hypertrophy Power & Mass

Build solid muscle using dumbbells and heavy compound movements.

Barbell & Bench Muscle Gains

Build solid muscle and improve your mobility using barbell and bench fundamentals.

Functional Strength & Skill Mastery

Build solid muscle and master new movements using your home gym equipment.

Dumbbell & Bar Strength Gains

Build solid muscle and strength using simple equipment in your own space.

Bodyweight Strength Foundation

Build solid functional strength using only your body and consistent effort.

Dumbbell Strength & Skill Progression

Build foundational muscle and master new movements using your dumbbells.

Calisthenics Strength & Muscle Gain

Build solid muscle and raw strength using only your own body weight.

Strength & Skill Progression Path

Build muscle and master calisthenics movements with a balanced, effective routine.

Dumbbell Strength & Skill Path

Build functional muscle and master new movements with simple dumbbell training.

10 days improvement

Calisthenics Strength & Skill Build

Master your bodyweight and build lean muscle with rings and bars.

Agility and Flow Path

Improve your mobility and master foundational bodyweight skills through consistent daily movement.

Dumbbell Strength & Skill Path

Build foundational strength and master new movements using your dumbbells.

Bands, Balance, and Mobility

Build lean muscle and master new movements using just resistance bands.

Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

Compound Strength & Skill Mastery

Build dense muscle and master body control using your home gym setup.

Calisthenics Strength & Skill Mastery

Build functional muscle and master bodyweight skills with this focused training progression.

Strength & Skills Progression

Build foundational power and master new skills using versatile gym equipment.

Strength Skills & Muscle Gain

Build functional mass and master new movements with a balanced, progressive approach.

Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

Barbell & Kettlebell Muscle Growth

Gain lean mass using progressive loading with gym essentials.

Calisthenic Strength & Mobility Path (Copy)

Master advanced bodyweight moves while building lean muscle and functional strength. Make it more interesting

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Combined Strength and Skill Mastery

Build muscle and master calisthenics moves with a balanced, high-performance approach.

Strength & Skill Mastery

Build foundational strength and master new movements with kettlebells and bands.

Dumbbell Strength & Size Path

Build solid muscle and strength using just your dumbbells.

Active Mobility & Strength Flow

Improve your mobility and stay consistent with these accessible strength and movement routines.

Calisthenics Power & Mobility Gains

Build functional strength and master new skills using versatile home gym equipment.

Strength & Skill Mastery

Build raw strength and master advanced bodyweight skills using dumbbells and a pull-up bar.

Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

Integrated Strength and Skill Path

A balanced approach to building muscle and mastering advanced bodyweight movements.

Calisthenics Strength & Mobility Mastery

Master advanced bodyweight moves while building serious muscle and functional flexibility.

Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

😔

Workour

Programme : 21 mars au 20 avril 2026

Programme 1 Du 21 mars au 20 avril 2026

Machine & Ball Strength Foundation

Build solid muscle and strength using gym machines and stability balls.

Plan na tydzień

Dumbbell & Bar Strength Path

Build functional strength using dumbbells and a pull-up bar.

Calisthenics Foundation Strength Path

Build functional bodyweight strength and stay active with consistent, progressive movement.

Compound Strength & Skill Mastery

Build dense muscle and master body control using your home gym setup.

Muscle & Mobility Growth

Build lean muscle and improve your flexibility using dumbbells and a pull-up bar.

Calisthenics Strength & Skill Foundation

Master your body weight to build lean muscle and impressive new skills.

Strength, Muscle & Skill Gains

Build functional strength and flexibility using your kettlebells and dumbbells.

Consistent Motion Flow Path

Keep your body moving and energized with these daily bodyweight routines.

Band Resistance Muscle Path

Build lean muscle and improve mobility using versatile resistance bands.

Strength & Mobility Growth

Build solid muscle and improve your range of motion with focused equipment training.

Skill-Based Active Mobility Flow

Improve your movement quality and master new bodyweight skills with steady, consistent practice.

Monday workout

Octobre 2020 - progression OA pull up -

Strength & Mobility Foundation

Build foundational strength and improve your flexibility using bands and bars.

Monday

Dynamic Power & Skill Mastery

Build muscle and master calisthenic skills with a balanced, progressive approach.

Barbell Power & Mastery

Build serious muscle and master barbell technique with this balanced, progressive training approach.

Beefy BWF

It's super basic but it should serve you well for ~4-6mo in a row if you don't want to prioritize strength all that much, but rather would like to go the hypertrophy/size route. Weight stays the same for the 4 weeks, Week 1-3 ramps volume up, Week 4 is a a little deload, and then you restart the cycle with (ideally) higher weight. Each day is 1 hour+ of workouts so make sure you have the time to take all the rest needed, which may be more than 90 seconds in your individual case.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Calisthenics Strength & Skill Build

Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.

Hypertrophy Calisthenics Progression

Build solid muscle using your bar, bench, and parallel bars.

Simple Workout

Dumbbell Strength Foundation

Build solid functional strength using simple dumbbell movements.

Ring Strength & Skill Mastery

Build functional muscle and master bodyweight skills using rings and bars.

Bodyweight Muscle Growth Path

Build lean muscle and stay consistent with these effective bodyweight movements.

Foundation Strength & Skill Path

Build foundational strength and master new movements using your fully equipped home gym.

Hypertrophy & Performance Build

Gain lean muscle mass using a mix of heavy lifting and functional ring training.

Consistent Bodyweight Movement

Build a steady habit with simple movements you can do anywhere.

Strength & Skills Foundation

Build muscle and master control with your home gym equipment.

Strength & Skill Progression Path

Build muscle and master calisthenics with a balanced, effective routine.

Dumbbell & Bar Strength Gains

Build solid muscle and strength using simple equipment in your own space.

Stronger Body Skill Path

Build muscle and master new skills with bands and kettlebells.

Bodyweight Strength Foundation

Build solid functional strength using only your body and consistent effort.

Wods Routine

Modified Reddit Recommended Routine including Barbell Squat/Hinge work.

Reddit's Bodyweight Routine (Copy)

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Band Strength & Muscle Growth

Build size and power using resistance bands in your own home.

Resistance Band Strength Gains

Build foundational strength using resistance bands for effective home training.

Muscle Build & Skill Mastery

Build solid muscle and master new movement skills with focused training and mobility.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Calisthenics Strength & Skill Mastery

Master your bodyweight with targeted strength, hypertrophy, and skill-based training.

Pull-Up Bar Strength Foundation

Build foundational muscle and strength using only your pull-up bar.

Jack's Modified Move: Phase 1

Calisthenics Strength & Skill Mastery

Build functional muscle and master advanced bodyweight movements with this progressive training system.

Foundation Iron Strength Path

Build solid foundational strength using your home gym equipment.

Strength and Skill Foundation

Build muscle and master bodyweight skills with dumbbells and a pull-up bar.

…

Strength, Skill & Mobility Path

Master complex movements and build raw power using your full home gym setup.

Iron Strength & Mobility Gains

Build solid muscle and improve your range of motion with barbell and dumbbell training.

Barbell & Skills Strength Path

Build raw strength and master calisthenics skills with this barbell and bodyweight hybrid plan.

Calisthenics Strength & Skill Base

Master your own weight with these foundational strength and skill-building sessions.

Iron & Mobility Mastery

Build serious muscle and strength while refining your movement and skill capabilities.

Dumbbell Muscle & Skill Mastery

Build solid muscle and master foundational skills with your dumbbells.

Strength Skills and Mobility

Build muscle and master new movements with this balanced weekly routine.

OK/UK

Foundation Strength & Mobility

Build functional strength and improve your range of motion using only your body weight.

Calisthenics Strength & Skill Path

Master your own bodyweight with progressive strength training and focused skill work.

Resistance Band Muscle Build

Grow lean muscle at home using only your resistance bands.

Calisthenics Mastery & Strength Path

Master advanced bodyweight skills while building raw barbell strength.

Calisthenics Growth & Flow

Build lean muscle and master bodyweight basics with this balanced routine.

Strength and Skill Foundation

Build muscle and master new movements using simple home equipment.

Calisthenics Strength & Skill Mastery

Build raw power and master bodyweight skills using rings, bands, and a pull-up bar.

Athlean-X Bodyweight Split

Full body bodyweight split

Strength Skills & Mobility Flow

Build muscle and master new movement skills with this balanced, beginner-friendly routine.

miscellaneous

Barbell Strength Foundation

Build foundational strength using classic barbell and dumbbell movements.

Bigger Leaner Stronger

Strength Skills & Mobility Path

Master advanced bodyweight movements and build raw power using your home gym setup.

Muscle, Mobility & Skill Mastery

Build size and master bodyweight skills with this balanced, equipment-focused routine.

Strength & Mobility Foundation

Build solid strength and improve your range of motion with smart, effective training.

Calisthenics Strength & Skill Build

Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.

Beginners Bodyweight Routine

Full Body Workout

Stronger Foundation Mobility Flow

Build functional strength and improve your flexibility with dumbbells and bands.

Strength and Skill Mastery

Build size and master calisthenics using your home gym setup.

Strength & Muscle Hybrid Path

Gain serious size and power using versatile equipment and steady progression.

Muscle Growth & Mobility Flow

Build lean muscle and improve your flexibility using only your body weight.

Strength and Mobility Foundation

Build solid muscle and improve flexibility with these targeted dumbbell and bodyweight sessions.

Dumbbell Strength & Skill Path

Build functional muscle and master new movements with simple dumbbell training.

Old Guy’s Weights and Bodyweight

3 days of weight training (Mon–Wed–Fri) using the ramp-up plan I made • 2–3 days of bodyweight/mobility (Tue–Thu–Sat) using the bodyweight progression plan • 1 rest day (Sun) to recover That gives you 6 training days, 1 full rest day — balanced for strength, mobility, and conditioning.

Pull-Up Bar Strength Foundation

Build foundational muscle and strength using only your pull-up bar.

Mobility

Skills & Supple Strength

Build foundational strength and mobility while mastering new bodyweight movements.

Stronger Leaner Skillful Body

Build muscle and master new skills with this balanced, equipment-based training approach.

Calisthenics Strength & Mobility Mastery

Build raw power and movement mastery using your bench and pull-up bar.

Dumbbell Hypertrophy Growth Path

Build solid muscle using focused dumbbell and band routines designed for experienced lifters.

Bodyweight Muscle Growth Path

Build solid muscle using only your body weight and consistent effort.

Dumbbell Hypertrophy Foundation

Build solid muscle and strength using just a pair of dumbbells.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Hypertrophy & Mobility Gains

Build solid muscle and improve range of motion with targeted dumbbell and bar training.

Skill & Mobility Foundation

Master basic movements and improve flexibility using your dumbbells.

Kettlebell Strength & Muscle Gain

Build foundational strength and muscle using simple kettlebell movements.

Full bodyweight

Test

Test programs

Foundation Strength & Growth

Build solid functional strength using your dumbbells, rings, and pull-up bar.

Calisthenics Strength & Mobility Path

Build functional muscle and master bodyweight skills with this beginner-friendly progression.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Muscle & Mobility Movement Path

Build foundational muscle and master new bodyweight skills with your dumbbells.

Dumbbell Strength & Muscle Gain

Build solid muscle and strength using your home gym equipment.

Hypertrophy & Mobility Gains

Build solid muscle and improve range of motion with this balanced training split.

Calisthenics Strength & Mobility Path

Master your bodyweight with this progressive strength and mobility focused routine.

Dumbbell Muscle Foundation

Build solid muscle using simple dumbbells and resistance bands.

Calisthenics Strength & Size Path

Build raw power and muscle definition using only your body weight.

The Beginning

Default Week Home Exercise

Title yep

My recommended routine

Bodyweight Strength & Vitality

Build functional strength and stay consistent using only your body weight.

Consistent Motion Progress

Build a sustainable habit with these simple, effective pull-up bar workouts.

Barbell Strength & Skill Mastery

Build foundational strength and master new movements using your barbell and bands.

some equipment

Calisthenics Power & Mass

Build functional strength and size using bars and bands in your own space.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Test

Beginner RR Progression with Skill/Stretching Days

Kettlebell Strength Foundation

Build solid functional strength using simple kettlebell movements.

Dumbbell Strength & Skill Path

Build foundational muscle and master new movements using your dumbbells and bench.

A-B

PPL

Lockdown

PPL Strength/Skill

Focus is on building strength for upper body and explosiveness for lower body while introducing a little bit of skill work

Dumbbell P/P/L

Mix of dumbbell and machine exercises that I can do in my apartment gym.

DERL

Calisthenics Strength & Mobility Path

Build solid muscle and improve your flexibility using only your body weight.

Dumbbell & Bar Muscle Build

Grow size and strength using iron and gravity.

Skill & Mobility Foundation

Master foundational movements and improve flexibility with this comprehensive gym-based program.

Muscle Gains & Skill Mastery

Build size and master advanced movements with smart, progressive training.

Dumbbell Hypertrophy Growth Path

Build solid muscle using focused dumbbell training and progressive overload techniques.

Skill day for Pancake

RR rest days routine

Calisthenics Strength & Mobility Path

Build foundational muscle and master bodyweight skills with rings and a pull-up bar.

Fighter

Active Mobility & Flow

Improve your flexibility and stay moving with simple, effective equipment-based sessions.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Strength & Skill Mastery

Master advanced bodyweight moves while building serious functional strength using bars.

Band Strength & Skill Mastery

Build functional muscle and master new movements using simple resistance bands.

Muscle Growth & Skill Mastery

Build solid muscle and master new bodyweight skills using your dumbbells.

Strength & Mobility Flow

Build functional strength and improve your range of motion with focused equipment training.

Swolio

Band & Bar Strength Path

Build foundational strength using resistance bands and your pull-up bar.

Calisthenics Strength & Skill Mastery

Master advanced bodyweight moves while building a lean, powerful physique.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Calisthenics Strength & Skill Build

Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.

Calisthenics Strength & Skill Base

Master your own weight with these foundational strength and skill-building sessions.

Iron Ring I

Calisthenics Mastery & Mobility

Build muscle and master advanced bodyweight skills with this focused training plan.

Calisthenics Strength & Mobility Path

Build functional muscle and flexibility using only your body weight.

Muscle Growth & Mobility Flow

Build lean muscle and improve your range of motion with dumbbells and bands.

Calisthenics Mobility & Skills Path

Improve your movement quality and master bodyweight basics with this balanced routine.

Califhenics

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Bodyweight Muscle Growth Path

Build solid muscle using only your body and consistent effort.

Barbell & Skill Mastery Path

Combine heavy lifting with advanced bodyweight skill practice for a balanced physique.

Calisthenics & Kettlebell Mastery

Master complex bodyweight movements and build functional strength with this specialized training plan.

Dumbbell & Bar Muscle Build

Grow muscle and improve mobility using dumbbells and a pull-up bar.

PPL

Dumbbell Strength & Skill Path

Build functional muscle and master new movements with simple dumbbell training.

Home circuit

Dumbbell Strength and Hypertrophy

Build solid muscle and strength using your home gym setup.

stretching

Strength, Skill, and Mobility Path

Build solid muscle and master new movements using your home gym equipment.

Dumbbell Hypertrophy & Mobility

Gain lean muscle and improve your range of motion with focused dumbbell training.

Hypertrophy & Calisthenics Mastery

Build functional muscle while mastering advanced bodyweight and ring skills.

Compound Strength & Skill Mastery

Build size and power while mastering advanced movements with your gym equipment.

Strength & Skills Foundation

Build muscle and master foundational movements with a mix of strength and skill training.

Parallel Bar Muscle Build

Grow your upper body strength and stay active using parallel bars.

Resistance Band Power Build

Build serious muscle and strength using only resistance bands.

Chalistenics Program

Training program for Joakim Ekman

Resistance Band Strength Path

Build functional strength and stay active using simple resistance bands at home.

Strength, Skill, and Suppleness

Gain muscle and master new movements with this balanced barbell and dumbbell training plan.

Calisthenics Strength & Skill Path

Master foundational movements and build raw strength using bands and a pull-up bar.

Dumbbell Strength and Hypertrophy

Build solid muscle and strength using just a set of dumbbells.

Strength Skills & Mobility Flow

Build muscle and master new movements using your home gym equipment.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Active Skills & Mobility Path

Improve your mobility and master new bodyweight skills with this balanced weekly program.

Strong 5x5

A simple, proven barbell program focused on building full-body strength with just three compound lifts per workout. You’ll train three times per week, alternating two sessions: Squat, Bench Press, Barbell Row (Workout A) and Squat, Overhead Press, Deadlift (Workout B). Each lift is done for 5 sets of 5 reps—except deadlifts, which are 1×5. Add weight every session to drive steady progress.

Beginner Barbell

This routine is for anyone who is a complete beginner to strength training using barbells. If you already have experience and are comfortable with the staple barbell lifts (Bench Press, Overhead Press, Row, Squat, Deadlift), a more comprehensive routine is better for you. Perform this program 3 days a week, alternating between Workout A and B. (r/Fitness Basic Beginner Routine)

Carloimon Program

Calisthenics Skills & Mobility Path

Master foundational bodyweight skills while improving your overall flexibility and range of motion.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Strength and Mobility Path

Build functional muscle and master new skills using your pull-up bar and bench.

Band and Ball Muscle Gain

Build functional muscle and improve mobility using bands and medicine balls.

Strength and Skill Foundation

Build muscle and master new movements using simple home equipment.

A Day

Calisthenics Strength & Mobility Path (Copy)

Master your body weight with progressive strength, skill, and mobility training.

Dumbbell Strength & Mobility Gains

Build solid muscle and strength using your dumbbells with improved mobility.

Strength Skills & Mobility Build

Gain muscle and strength while mastering bodyweight skills and improving your overall mobility.

Compound Strength & Skill Mastery

Build dense muscle and master bodyweight skills using your full home gym setup.

Move Routine

Strength Work + Handstand / mobility

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Bodyweight Strength & Mobility Flow

Build functional strength and improve your range of motion using only your body weight.

Strength and Mobility Gains

Build solid muscle and improve your range of motion with iron and steel.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Strength Skills & Mobility Build

Develop functional muscle and master new movements using dumbbells and a pull-up bar.

Muscle Building Split Routine

Calisthenics Strength & Mobility Path

Master your bodyweight with this progressive strength and mobility focused routine.

Calisthenics Strength & Skill Base

Build foundational muscle and master bodyweight skills using basic bar equipment.

Dumbbell Strength & Skill Path

Build functional muscle and master new movements with simple dumbbell training.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

CUT 79-68 (4DAYS)

Strength Skills & Mobility Build

Build functional muscle and master new movements using simple home equipment.

PPL

Hypertrophy & Power Gains

Build serious size and strength using a full gym setup.

New Blood

Dumbbell & Bar Strength Gains

Build solid muscle and strength using your home equipment in just four weeks.

Foundation Strength & Mobility

Build functional strength and improve your range of motion using only your body weight.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Stronger Foundations & Skill Gains

Build muscle and master new movements using your home gym setup.

Strength & Mobility Foundation

Build solid strength and improve your flexibility using basic gym gear.

Band-Resisted Mobility & Flow

Improve your range of motion and stay active using resistance bands.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Foot, Ankles & Achilles Program

Strength & Skill Progression Path

Build muscle and master body control using dumbbells and resistance bands.

Yin's Split Reddit's Bodyweight Routine (Copy)

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Band Strength & Skill Flow

Build lean muscle and master new movements using simple resistance bands.

Iron & Ring Strength Gain

Build dense muscle and raw power using iron and gymnastics equipment.

Bodyweight Strength Foundations

Build raw power using only your bodyweight through progressive training.

Sep 2020

Rest day strength workout

Beginning Calisthenics (Copy)

A 28-day course from zero to a balanced full-body routine. 4 weeks of strength, skill, stretch, and recovery. Graduate ready for an intermediate program!

Dumbbell Strength & Skill Path

Build functional muscle and master new movements with simple dumbbell training.

Strength & Skill Progression

Build functional muscle and master bodyweight movements with this balanced training approach.

Kettlebell & Bar Power Build

Build functional muscle with dedicated kettlebell flows and pull-up bar progressions.

Strength & Skill Progression Path

Build muscle and master body control using dumbbells and resistance bands.

Bodyweight Muscle & Mobility Flow

Gain lean muscle and improve your flexibility using only your own body weight.

Hypertrophy & Power Gains

Build solid muscle and strength using your home gym setup.

BWF

Bef

Strength Skills & Mobility Flow

Build muscle and master new movements using your home gym equipment.

Strength Skills & Mobility Build

Gain muscle and master new movements with this balanced barbell and bodyweight program.

Dumbbell & Band Strength Foundation

Build foundational strength using your dumbbells and bands to stay consistently active.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Full Spectrum Strength Path

Build functional muscle and master new skills with this balanced equipment-based program.

10k Kettlebell swing

Swing kettlebell 10k times over 20 days.

Calisthenics Growth & Mobility Path

Build lean muscle and master new bodyweight skills with daily movement.

Dumbbell Strength & Mobility Gains

Build solid muscle and improve your flexibility using only a pair of dumbbells.

Dumbbell Strength & Mobility Build

Develop functional muscle and mobility using simple dumbbell movements.

Calisthenics Mobility & Muscle Build

Build lean muscle and improve your movement range using simple bar equipment.

Dumbbell Mobility and Strength

Build foundational strength and improve your flexibility using dumbbells.

Consistent Motion & Mobility

Keep moving and feeling great using your parallel bars.

Calisthenics Strength & Mobility Path

Build solid muscle and improve your flexibility using only your body weight.

Dumbbell Strength & Mobility Build

Grow muscle and gain flexibility using your dumbbells and pull-up bar.

Functional Bodyweight Strength Path

Build solid muscle and strength using only your body weight at home.

Stronger Skills & Supple Build

Build muscle and master calisthenics with your home gym setup.

LNabais Calisthenics Plan

Margaret's Modified Move: Phase 1

Band routine

Band routine based on Reddit recommend routine

The Floreio Project

Ido Portal's routine as collated by Antranik

Gymnastics focus

Simple & Sinister (Timeless)

Revised edition. "Timeless" because rest between sets is "untimed"; you rest until you pass the talk test or longer. The one-arm swing routine is the main one. The two-arm swing routine should be done every second or third training day as a form of active rest. Do 1-3 sets of the stretches in the cool-down sometime between the end of the routine and bed. See https://youtu.be/cKx8xE8jJZs for form guides. First comment has timestamps.

Test

OVERCOMING Gravity

chest and push-up

GPP Offseason Level 2

Test

14 min. Strength Training

Run through any circuit twice. Take a two-minute break between each cycle.

BBW

3x Per Week

RR Upper/Lower

Simple and Sinister Timeless

Timeless Revised edition. "Timeless" because rest between sets is "untimed"; you rest until you pass the talk test or longer. The one-arm swing routine is the main one. The two-arm swing routine should be done every second or third training day as a form of active rest. Do 1-3 sets of the stretches in the cool-down sometime between the end of the routine and bed. See https://youtu.be/cKx8xE8jJZs for form guides. First comment has timestamps.https://www.strongfirst.com/shop/books/simple-sinister-book/Simple

Strong 5 x 5

I created this to do after a martial arts class, so it isn't too over the top in terms of effort. Do 3 times per week, alternating A & B. Because it is after a class which is different every time, don't get hung up on the kgs.

Hybrid

Full Body 4 day

Blueprint

Bryan Johnson’s blueprint workout per his youtube video

BBR

Upper Body Rings Routine

NW Rings UBLB

Rings

Morgonträning

Split Recommend Routine

Hybrid 2.0

BWF Primer

Move: Phase 4

Now that you've adapted to the amount of strength work that is required, we can start something new. In Phase 4 we introduce a dedicated workout day to develop a great handstand. That means your strength training days become a tiny bit shorter, but the other days of your week become a lot busier.

DIY Weighted RR

The Recommended Routine with weighted exercises added.

6 Days / Week

Gmb

Test

Main

6 Day Week

Athlean X Covid Bodyweight Exercises

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time. This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer. This workout for home is going to allow you to hit your total body in under one hour. With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere. These patterns are broken down below and the exercises included in each are shown. Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it. Here is how to construct the perfect home total body workout A: 1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners) 1 1/2 Bottomed Out Squats (to failure) Jump Squats 2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Handstand Pushups OR Power Pushaways Rotational Pushups OR Knee Rotational Pushups Cobra Pushups (long head contracted) OR Knee Cobra Pushups 3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Alt. Single Leg Heel Touch Squats (use “kickstand” if needed) Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner) 4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Pullups OR Seated Pullups Human Pullovers OR BW Sliding Pulldowns Inverted Chin Curls 5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Reverse Corkscrews Black Widow Knee Slides Levitation Crunches 6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED) Angels and Devils COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) Here is how to construct the perfect home workout B: HINGE / POSTERIOR x 3 ROUNDS Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg) Long Leg March High Hip Bucks LUNGE / ANTERIOR x 3 ROUNDS Alt. Crossover Step Ups Alt. Reverse Lunges Split Squat Jumps UPPER PUSH x 3 ROUNDS Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups Alt. BW Side Lateral Raises (from knees for beginners) Tricep BW Extensions (long head stretch) UPPER PULL x 3 ROUNDS Chin Ups OR Seated Chin Ups Inverted Rows Back Widows ABS x 2 ROUNDS Ab Halos V-Up Tucks Sit-Up Elbow Thrusts CORRECTIVE x 2 ROUNDS Reverse Hypers COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES) If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

Hock Fitness

upper/lower routines

Front lever Dec 2019/Jan 2020 plan

Starting from 6 second straddle (unclean form)

BWSF Push/Pull 4x

Home glute workout

https://www.reddit.com/r/xxfitness/comments/flhmwb/home_glute_workout_program_until_the_end_of_april/ https://docs.google.com/spreadsheets/d/1P3Pu0D8xl_DivaMJVUdkH2dcog-s8kt7d67tcs8tDFQ/edit#gid=0

6 Day PPL

B's Programs

Immersion

MSN Phase I

Push/Pull Split

Dumbbell 5x12

Training Split -- Christmas Szn🎄🌌🍃🔥🪵❤️‍🔥

"Here's a well-rounded strength-training routine designed to build strength, enhance physique, and create an aesthetic, lean build" --

John's Program

Dumbbell Home Workout

Reddit BWF combo routine

Hamstring

PPL

Bodyweight Bodybuilder 2.0

Rob's PPL

Mon, Wed, Fri. Other 2 to 3 days do boxing or cardio. Minimum rest Sunday. 3 week cycle: 1st week no vest, 2nd week 10kg vest, 3rd week 20kg vest. 4th week do a week of Bulgarian Bags to cut a bit. Start from beginning. Pyramid reps, so high reps to start, reps get lower as weight goes up. Warm up with mobility and dynamic warmup routines.

Elyse Rehab& Mobility Routines

Full Body Home Workout (Jeremy Ethier)

First off, is that you need to push to near failure for every single set you perform in this full body home workout routine. If you stop well short of failure during your sets then you’ll fail to fully activate all the motor units within your muscles. And you won’t experience the same amount of growth that you would when using heavy weights. Secondly, you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth. So 30-40% of your 1 rep max equates to around 30-40 reps per set. So, make sure you can’t do more than that for the following exercises. Now, as for your home workout routine, just like your exercises in the gym, it’s vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion: Home workout (superset): SUPERSET: Diamond Push-Ups: (4 sets – 2 flat, 2 decline) Inverted row (4 sets) SUPERSET: Pike Push-ups (3 sets) Lat pulldowns on floor (3 sets) SUPERSET: Biceps towel curl: 2 sets Tricep bodyweight extensions: 2 sets Assisted pistol squat: 3 sets each side Bulgarian split squat 3 sets each side Hamstring leg curls: 4 sets I’d recommend performing this full body home workout 3-4 times a week.

My Modified Routine

RRR Customized

Reddit Recommended Routine plus barbell work

BWSF; 4 Days Push/Pull; Paired Sets

MSN Phase II

Men's Maxxing Routine (Amature Level)

80kg bench press level

Calisthenics Strength & Skill Mastery

Build raw bodyweight power and master advanced gymnastics movements through progressive training.

Antranik PPL

PPL 6-Day Split

Calisthenics Strength & Mobility Path

Build functional muscle and master bodyweight skills with this beginner-friendly progression.

Integrated Strength & Skill Mastery

Build foundational muscle and movement proficiency using your versatile home gym setup.

Strength, Skill, and Mobility

Build functional muscle and master new movements with a balanced, progressive approach.

Full Bodyweight Routine

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

Build Muscle & Move Freely

Grow lean muscle and improve your mobility using dumbbells and bands.

Muscle & Mobility Growth

Build solid muscle and improve your flexibility using dumbbells and barbells.

Strength, Skill, and Mobility

Build functional muscle and master new movements with a balanced, beginner-friendly approach.

Calisthenics Strength & Mobility Path

Build functional muscle and master bodyweight skills with this progressive training plan.

Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

Dumbbell & Bar Strength Gains

Build muscle and strength with consistent dumbbell and pull-up bar training.

Iron Foundation Strength Path

Build solid muscle and strength using your home gym equipment.

Strength & Muscle Foundation

Build solid muscle and strength using bands, kettlebells, and your own body.

Calisthenics Strength & Mobility Path

Master bodyweight control and increase range of motion through focused progression.

Full Spectrum Strength Path

Build functional muscle and master new skills with this balanced equipment-based program.

Beginner Dumbbell

A simple 3-day routine using just dumbbells. It alternates two full-body workouts to build strength in legs, push, pull, and core. Start light, aim for 3×10, and increase weight as you improve. Great for beginners training at home or without barbells. Use it to build a foundation before moving to heavier or more advanced programs.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Strength and Skill Foundation

Build foundational strength and master ring skills with bands and rings.

Band Strength & Mobility Gains

Build solid muscle and improve your flexibility using only versatile resistance bands.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics & Iron Foundations

Build solid muscle and master new skills with this balanced, equipment-based approach.

Barbell & Bodyweight Power Path

Master complex movements and build dense muscle with this balanced strength and mobility program.

Integrated Strength & Skill Mastery

Build muscle and master calisthenics with this balanced equipment-based approach.

Lean Muscle & Mobility Flow

Build lean muscle and improve your flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Strength & Skill Mastery

Build lean muscle and master bodyweight movements using just bars.

Strength and Skill Mastery

Build functional muscle and master advanced movements using your home gym equipment.

Strength, Muscle & Mobility Path

Build foundational muscle and strength while improving your flexibility and skill mastery.

Bodyweight Muscle Growth Path

Build solid muscle using only your body weight and consistent effort.

Functional Strength & Growth Path

Build solid muscle and strength using bands and bars with focused mobility work.

Muscle Growth & Mobility Path

Build solid muscle and improve your range of motion with dumbbells and a bench.

Compound Strength & Mobility Gains

Build solid muscle and improve your range of motion with this balanced training split.

Bodyweight Flow & Mobility

Improve your flexibility and stay moving with simple, effective bodyweight sessions.

Integrated Strength and Skill Path

A balanced approach to building muscle and mastering advanced bodyweight movements.

Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

3er Split Finnlo Autark 2200

Bodyweight Strength and Mass

Build solid muscle and functional strength using only your own body weight.

Dynamic Strength & Mobility Path

Keep moving and improve your range of motion with this balanced equipment-based plan.

Calisthenics Strength & Skill Build

Master your bodyweight and build lean muscle with this progressive, skill-focused plan.

Strength and Skill Foundation

Build muscle and master bodyweight skills with dumbbells and a pull-up bar.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Dumbbell Muscle & Mobility Path

Build solid muscle and improve your range of motion with simple dumbbell training.

Hypertrophy & Skill Mastery

Build functional muscle and master advanced movements with smart, progressive training.

Strength & Mobility Mastery

Build foundational strength and master new movements with kettlebells and bands.

Kettlebell & Calisthenics Progression

Build foundational strength and master new bodyweight skills with these targeted sessions.

Muscle Growth & Mobility Gains

Build lean muscle and improve your range of motion using resistance bands.

4 Day Plan

Bodyweight Strength Foundation

Build solid functional strength using only your body and consistent effort.

T

Muscle, Skills, and Mobility

Gain muscle and learn new skills while improving your overall flexibility.

Strength & Skills Foundation

Build muscle and master new movements using simple equipment.

Calisthenics Muscle Builder

Build lean muscle using rings and bars with this steady, progressive plan.

Active Living Strength Path

Build consistent habits and steady strength using your home gym gear.

Hypertrophy Foundations & Gains

Build solid muscle mass using a variety of heavy weights and effective equipment.

equipment

Hypertrophy & Mobility Gains

Build solid muscle and improve range of motion with this targeted training routine.

Calisthenics Power & Flow

Build functional muscle and master bodyweight skills with this balanced, progressive routine.

Dumbbell Strength & Vitality

Build functional power and stay energized using your dumbbells.

Calisthenics Strength & Mobility Path

Build foundational muscle and master bodyweight skills with this progressive plan.

Strength & Mobility Foundation

Build solid strength and improve your flexibility with this balanced equipment-based program.