Training Programs

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

Reddit's Bodyweight Routine

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

Reddit's Move Routine

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

Beginner Dumbbell

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

Pull/Push/Legs Split

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

Dumbbell PPL

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

Strong 5x5

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

Beginner Barbell

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.

5/3/1 for Beginners

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

Flexibility & Mobility

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

14 day Buildup Primer by Nick-E

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

Calisthenics & Flexibility

Calisthenics Family Beginner routine. 8-12 weeks.

CF Beginner

My custom split program for the Recommended Routine.

ULRULRR Recommended Routine

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.

Starting Strength

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

BWF Hypertrophy Routine

Beginner Calisthenics workout program for weight loss.

Urban Strength

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.

Hybrid Calisthenics 2.0

Develop functional muscle and master advanced skills with targeted dumbbell and bar training.

Strength & Skills Calisthenics Progression

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.

BWF Primer

Convict Conditioning Based

Calisthenics

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

Skill-Focused Strength Progression

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

Calisthenics Strength & Mobility Path

Quick Bodyweight

GZCLP Programme

GZCLP

Master advanced bodyweight moves while building lean muscle and functional strength.three say on one restday

Calisthenic Strength & Mobility Path

Improve your mobility and athletic range through consistent, focused movement practice.

Upper body

Master your own weight with rings and pull-up bars through deliberate, intentional movement.

Calisthenics Power & Control

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

Bodyweight Strength Foundation

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

Calisthenics Strength & Size Gains

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

Strength Skills & Mobility Path

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

Calisthenics Strength & Skill Mastery

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

Strength and Skill Foundation

Build solid muscle and strength using gym machines and cables.

Machine & Cable Strength Gains

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

Intermediate Bodyweight PPL

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

Bodyweight Strength Foundation

Master bodyweight movements while building functional muscle and strength.

Calisthenics Power & Skill Growth

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

Calisthenics Strength & Mobility Path

Build muscle and improve your range of motion with this equipment-focused plan.

Strength and Mobility Gains

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

Calisthenics Strength & Skill Build

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

Calisthenics Strength & Mobility Path

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

Full Bodyweight Routine

5 Day Split

Build significant mass while refining your body control and mobility.

Muscle Growth & Skill Mastery

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

Calisthenics Strength & Skill Mastery

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

Compound Power & Mobility Gains

for me

calisthenics

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

Active Mobility & Strength Flow

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.

12 Week Fat Destroyer

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

Calisthenics Strength & Size Path

Body By Rings

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

Dumbbell Muscle & Mobility Build

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

Doxa program

Build functional muscle and master new skills with kettlebell and mobility training.

Kettlebell Skill & Muscle Flow

Gain serious mass and strength using your home gym equipment.

Strength & Hypertrophy Foundation

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

Kettlebell & Bar Power Path

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

Ring & Bar Muscle Build

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

Reddit's Bodyweight Routine (Copy)

Build raw strength and improve mobility using simple barbell and pull-up bar movements.

Barbell & Bar Strength Path

Build serious muscle and strength using your home gym equipment.

Barbell & Iron Strength Gains

3 day Full Body with Dumbbells

Antnee

Fidelity Workout

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

Calisthenics Strength & Skill Progression

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

Hypertrophy Ring & Bar Mastery

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

Beefy BWF

Build muscle and improve flexibility using your bands, dumbbells, and kettlebells.

Strength & Mobility Foundation

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

Calisthenics Strength & Mobility Path

Master bodyweight skills and build functional strength using resistance bands.

Calisthenics Strength & Mobility Flow

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

Calisthenics Power & Hypertrophy

Basement Bodyweight

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

Foundation Strength & Mobility

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

Calisthenics Strength & Size Path

Master advanced bodyweight moves while building functional strength and mobility.

Calisthenics Strength & Mastery

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.

Hybrid Calisthenics Routine

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

Hypertrophy & Mobility Gains

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

Calisthenics Power & Flow

Build functional power and stay energized using your dumbbells.

Dumbbell Strength & Vitality

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

Calisthenics Strength & Mobility Path

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

Strength & Mobility Foundation

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

Strength and Skill Foundation

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

Bodyweight Strength and Mass

planche

TT Routines

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

Calisthenics Strength & Mobility Path

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

Calisthenics Strength & Skill Base

BB 0

BB 0

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

Foundation Strength & Mobility

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

Calisthenics Foundation Strength Path

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

Bodyweight Hypertrophy Gains

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

Band Strength & Hypertrophy Gains

Keep your body moving and feeling great with versatile equipment workouts.

Balanced Functional Movement Path

PPL

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

Calisthenics Strength & Mobility Path

Gain serious muscle and strength using your dumbbells and kettlebells.

Dumbbell & Kettlebell Power Build

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

Consistent Motion Progress

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

Bodyweight Strength & Vitality

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

Strength & Skills Path

Build solid muscle using dumbbells and heavy compound movements.

Hypertrophy Power & Mass

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

Barbell & Bench Muscle Gains

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.

Calisthenics Strength & Mobility Path

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

Functional Strength & Skill Mastery

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

Dumbbell & Bar Strength Gains

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

Bodyweight Strength Foundation

Build foundational muscle and master new movements using your dumbbells.

Dumbbell Strength & Skill Progression

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

Calisthenics Power & Flow

GPT Push/Pull/Legs

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

Calisthenics Strength & Muscle Gain

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

Strength & Skill Progression Path

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

Dumbbell Strength & Skill Path

10 days improvement

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

Calisthenics Strength & Skill Build

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

Agility and Flow Path

Build foundational strength and master new movements using your dumbbells.

Dumbbell Strength & Skill Path

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

Bands, Balance, and Mobility

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

Calisthenics Power & Flow

Build functional strength and size using only your body weight.

Calisthenics Power and Muscle

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

Bodyweight Strength Foundation

Build serious muscle and strength using only resistance bands.

Resistance Band Power Build

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

Bodyweight Strength and Mass

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

Compound Strength & Skill Mastery

Build functional muscle and master new skills using simple equipment.

Calisthenics Strength & Mobility Path

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

Calisthenics Strength & Skill Mastery

Master advanced bodyweight movements while building lasting mobility and control.

Calisthenics Flow & Mastery

Build solid muscle using only your body weight, bands, and a pull-up bar.

Muscle Growth Calisthenics Routine

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

Strength & Skills Progression

Build dense muscle and master body control using heavy iron and gymnastics rings.

Compound Strength and Skill Mastery

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

Strength Skills & Muscle Gain

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

Bodyweight Flow & Mobility

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

Bodyweight Strength and Mass

Gain lean mass using progressive loading with gym essentials.

Barbell & Kettlebell Muscle Growth

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

Calisthenic Strength & Mobility Path (Copy)

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

Bodyweight Muscle & Mobility Flow

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

Combined Strength and Skill Mastery

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

Strength & Skill Mastery

Build solid muscle and strength using just your dumbbells.

Dumbbell Strength & Size Path

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

Calisthenics Power & Mobility Gains

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

Strength & Skill Mastery

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

Bodyweight Strength and Mass

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

Integrated Strength and Skill Path

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

Calisthenics Strength & Mobility Mastery

Build functional strength and size using only your body weight.

Calisthenics Power and Muscle

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

Calisthenics Strength & Mobility Path

Workour

😔

Unlock new bodyweight skills while building lasting mobility and control.

Calisthenics Flow & Skill Progression

Programme 1 Du 21 mars au 20 avril 2026

Programme : 21 mars au 20 avril 2026

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

Machine & Ball Strength Foundation

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

Bodyweight Strength Foundation

Plan na tydzień

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

Dumbbell & Bar Strength Path

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

Calisthenics Foundation Strength Path

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

Compound Strength & Skill Mastery

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginning Calisthenics (Copy)

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

Muscle & Mobility Growth

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

Calisthenics Strength & Skill Foundation

Build functional strength and flexibility using your kettlebells and dumbbells.

Strength, Muscle & Skill Gains

Grow lean muscle at home using only your resistance bands.

Resistance Band Muscle Build

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

Consistent Motion Flow Path

Build lean muscle and improve mobility using versatile resistance bands.

Band Resistance Muscle Path

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

Calisthenics Strength & Mobility Path

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

Strength & Mobility Growth

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

Skill-Based Active Mobility Flow

Octobre 2020 - progression OA pull up -

Monday workout

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

Strength & Mobility Foundation

Monday

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

Dynamic Power & Skill Mastery

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

Barbell Power & Mastery

Routine

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.

Beefy BWF

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

Bodyweight Muscle & Mobility Flow

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

Foundation Strength & Mobility

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

Calisthenics Strength & Skill Build

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

Hypertrophy Calisthenics Progression

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

Calisthenics Strength & Mastery

Simple Workout

Build foundational muscle and master new movements using your dumbbells.

Dumbbell Strength & Skill Progression

Build solid functional strength using simple dumbbell movements.

Dumbbell Strength Foundation

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

Ring Strength & Skill Mastery

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

Bodyweight Muscle Growth Path

Build muscle and master control using versatile resistance band training.

Banded Strength & Skill Flow

Build solid muscle and master foundational skills with dumbbells and bands.

Dumbbell & Band Strength Gains

Build foundational muscle and master new skills using only your dumbbells.

Dumbbell Strength & Skill Path

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

Foundation Strength & Skill Path

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

Hypertrophy & Performance Build

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

Consistent Bodyweight Movement

Build solid size and strength using your pull-up bar and parallel bars.

Calisthenics Power & Mass

Build muscle and master control with your home gym equipment.

Strength & Skills Foundation

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

Strength and Skill Foundation

Maintain your fitness with structured, effective movements using your dumbbells and bands.

Dumbbell & Band Performance Path

Build muscle and master bodyweight skills with a sustainable, active approach.

Calisthenics Growth & Mobility

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

Strength & Skill Progression Path

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

Dumbbell & Bar Strength Gains

Build serious muscle and improve your range of motion with focused dumbbell training.

Dumbbell Strength & Mobility Gains

Build muscle and master new skills with bands and kettlebells.

Stronger Body Skill Path

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

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

Bodyweight Strength Foundation

Modified Reddit Recommended Routine including Barbell Squat/Hinge work.

Wods Routine

Develop functional strength and gymnastic proficiency using your dumbbells.

Dumbbell Strength & Skill Mastery

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

Reddit's Bodyweight Routine (Copy)

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build foundational strength and master new body control skills with your kettlebell.

Kettlebell Skill & Strength Path

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

Band Strength & Muscle Growth

Build foundational strength using resistance bands for effective home training.

Resistance Band Strength Gains

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

Muscle Build & Skill Mastery

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

Bodyweight Muscle & Mobility Flow

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

Calisthenics Strength & Skill Mastery

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

Pull-Up Bar Strength Foundation

Jack's Modified Move: Phase 1

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

Calisthenics Strength & Skill Mastery

Build solid foundational strength using your home gym equipment.

Foundation Iron Strength Path

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

Strength and Skill Foundation

…

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

Strength, Skill & Mobility Path

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

Iron Strength & Mobility Gains

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

Barbell & Skills Strength Path

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

Calisthenics Strength & Skill Base

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

Iron & Mobility Mastery

Build solid muscle and master foundational skills with your dumbbells.

Dumbbell Muscle & Skill Mastery

Build significant muscle and strength using your home gym setup.

Barbell & Bodyweight Power Path

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

Strength & Skills Proficiency Path

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

Strength Skills and Mobility

OK/UK

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

Foundation Strength & Mobility

Build size and power using your dumbbells and bench with dedicated skill development.

Dumbbell Strength & Skill Mastery

Build lean muscle and improve your range of motion using bodyweight movements.

Hypertrophy & Mobility Gains

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

Calisthenics Strength & Skill Path

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

Calisthenics Strength & Mobility Path

Grow lean muscle at home using only your resistance bands.

Resistance Band Muscle Build

Master advanced bodyweight skills while building raw barbell strength.

Calisthenics Mastery & Strength Path

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

Calisthenics Growth & Flow

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

Calisthenics Strength & Mobility Path

Build muscle and master new movements using simple home equipment.

Strength and Skill Foundation

Build solid muscle and strength using your dumbbells and bench at home.

Dumbbell Strength & Muscle Gain

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

Calisthenics Strength & Skill Mastery

Full body bodyweight split

Athlean-X Bodyweight Split

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

Strength Skills & Mobility Flow

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

Calisthenics Strength & Mobility Path

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

Bodyweight Flow & Mobility

miscellaneous

Build foundational strength using classic barbell and dumbbell movements.

Barbell Strength Foundation

Build foundational raw strength using barbells, kettlebells, and pull-up bars.

Barbell & Bar Strength Gains

Bigger Leaner Stronger

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

Strength Skills & Mobility Path

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

Muscle, Mobility & Skill Mastery

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

Strength & Mobility Foundation

Build solid muscle and strength using bands and parallel bars.

Band & Bar Power Build

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

Calisthenics Strength & Mobility Path

Build foundational strength and flexibility using only your body weight.

Calisthenics Strength & Mobility Path

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

Calisthenics Strength & Skill Build

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

Bodyweight Strength and Mass

Full Body Workout

Beginners Bodyweight Routine

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

Stronger Foundation Mobility Flow

Build size and master calisthenics using your home gym setup.

Strength and Skill Mastery

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

Strength & Muscle Hybrid Path

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

Muscle Growth & Mobility Flow

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

Calisthenics Strength & Mobility Path

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

Strength and Mobility Foundation

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

Bodyweight Muscle & Mobility Flow

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

Dumbbell Strength & Skill Path

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.

Old Guy’s Weights and Bodyweight

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

Pull-Up Bar Strength Foundation

Mobility

Build foundational strength and mobility while mastering new bodyweight movements.

Skills & Supple Strength

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

Stronger Leaner Skillful Body

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

Calisthenics Strength & Mobility Mastery

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

Dumbbell Hypertrophy Growth Path

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

Bodyweight Muscle Growth Path

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

Bodyweight Strength and Mass

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

Dumbbell Hypertrophy Foundation

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

Bodyweight Muscle & Mobility Flow

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

Hypertrophy & Mobility Gains

Grow muscle and improve your range of motion with smart, effective training.

Muscle Build & Mobility Gains

Kettlebell Workouts

Kettlebells

Master basic movements and improve flexibility using your dumbbells.

Skill & Mobility Foundation

Build foundational strength and muscle using simple kettlebell movements.

Kettlebell Strength & Muscle Gain

Full bodyweight

Build serious muscle and strength using versatile equipment.

Dumbbell & Band Power Gains

Test programs

Test

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

Foundation Strength & Growth

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.

Calisthenics Strength & Mobility Path

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

Muscle & Mobility Movement Path

Build solid muscle and strength using your home gym equipment.

Dumbbell Strength & Muscle Gain

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

Hypertrophy & Mobility Gains

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

Calisthenics Strength & Mobility Path

Build solid muscle using simple dumbbells and resistance bands.

Dumbbell Muscle Foundation

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

Calisthenics Strength & Size Path

The Beginning

Title yep

Default Week Home Exercise

My recommended routine

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

Bodyweight Strength & Vitality

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

Consistent Motion Progress

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

Barbell Strength & Skill Mastery

some equipment

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

Bodyweight Muscle Growth Path

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

Calisthenics Power & Mass

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

Calisthenics Strength & Mobility Path

Beginner RR Progression with Skill/Stretching Days

Test

Build solid functional strength using simple kettlebell movements.

Kettlebell Strength Foundation

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

Dumbbell Strength & Skill Path

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

Bodyweight Strength and Mass

A-B

Lockdown

PPL

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

PPL Strength/Skill

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

Dumbbell P/P/L

DERL

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

Calisthenics Strength & Mobility Path

Grow size and strength using iron and gravity.

Dumbbell & Bar Muscle Build

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

Skill & Mobility Foundation

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

Calisthenics Strength & Skill Progression

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

Muscle Gains & Skill Mastery

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

Dumbbell Hypertrophy Growth Path

Build lean muscle and improve your range of motion using just your body.

Bodyweight Muscle & Mobility

RR rest days routine

Skill day for Pancake

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

Calisthenics Strength & Mobility Path

Fighter

Improve your mobility and build foundational strength using only your body weight.

Bodyweight Flow & Flex

Build muscle and master body control with this balanced gym-based progression.

Hypertrophy & Movement Mastery

Build muscle and improve flexibility using your bench as a primary training tool.

Bench Strength & Mobility Foundation

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

Active Mobility & Flow

Kehonpaino

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build raw muscle and master bodyweight skills using just a pull-up bar.

Calisthenics Strength & Skill Mastery

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

Calisthenics Strength & Skill Mastery

Develop functional strength and gymnastic proficiency using your dumbbells.

Dumbbell Strength & Skill Mastery

Build foundational strength and improve your flexibility using simple dumbbell movements.

Dumbbell Strength & Mobility Flow

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

Band Strength & Skill Mastery

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

Muscle Growth & Skill Mastery

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

Strength & Mobility Flow

Build solid muscle and raw strength using proven dumbbell compound movements.

Dumbbell Strength & Hypertrophy Gains

Build functional strength and size using only your body weight.

Calisthenics Power and Muscle

Swolio

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

Band & Bar Strength Path

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

Calisthenics Strength & Skill Mastery

Build solid muscle and strength with focused dumbbell movements.

Dumbbell Strength and Sculpt

Grow lean muscle and stay energized using only your resistance bands.

Resistance Band Muscle Build

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

Bodyweight Muscle & Mobility Flow

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

Calisthenics Mobility & Skills Path

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

Calisthenics Strength & Skill Build

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

Calisthenics Strength & Skill Base

Build serious muscle and master bodyweight skills with this balanced, high-intensity program.

Compound Power & Mobility Mastery

Gain serious muscle and strength using a balanced mix of heavy iron and mobility.

Barbell & Bodyweight Power Build

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

Bodyweight Muscle Growth Path

Iron Ring I

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

Calisthenics Mastery & Mobility

Build functional muscle and flexibility using only your body weight.

Calisthenics Strength & Mobility Path

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

Muscle Growth & Mobility Flow

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

Calisthenics Mobility & Skills Path

Iron body

Califhenics

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

Calisthenics Strength & Mobility Path

Build solid muscle using only your body and consistent effort.

Bodyweight Muscle Growth Path

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

Band Strength & Mobility Gains

Improve your movement quality and learn new skills with dumbbells and bands.

Active Mobility & Skill Path

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

Calisthenics Strength & Mobility Path

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

Barbell & Skill Mastery Path

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

Muscle & Mobility Movement Path

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

Calisthenics & Kettlebell Mastery

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

Dumbbell & Bar Muscle Build

PPL

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

Dumbbell Strength & Skill Path

Home circuit

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

Dumbbell Muscle & Mobility

Build solid muscle and strength using your home gym setup.

Dumbbell Strength and Hypertrophy

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

Strength, Skill, and Mobility Path

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

Dumbbell Hypertrophy & Mobility

Build functional muscle while mastering advanced bodyweight and ring skills.

Hypertrophy & Calisthenics Mastery

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

Compound Strength & Skill Mastery

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

Strength & Skills Foundation

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

Calisthenics Strength & Skill Mastery

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

Parallel Bar Muscle Build

Build serious muscle and strength using versatile equipment.

Dumbbell & Band Power Gains

Build serious muscle and strength using only resistance bands.

Resistance Band Power Build

Training program for Joakim Ekman

Chalistenics Program

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

Resistance Band Strength Path

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

Strength, Skill, and Suppleness

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

Calisthenics Strength & Skill Path

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

Barbell & Bodyweight Power Path

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

Dumbbell Strength and Hypertrophy

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

Strength Skills & Mobility Flow

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Build muscle and strength at home using simple resistance bands.

Resistance Band Strength Gains

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

Active Skills & Mobility Path

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.

Strong 5x5

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)

Beginner Barbell

Carloimon Program

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

Calisthenics Skills & Mobility Path

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

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

Calisthenics Strength and Mobility Path

Build foundational skills and flexibility with guided dumbbell workouts.

Active Skills & Mobility Flow

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

Band and Ball Muscle Gain

Build muscle and master new movements using simple home equipment.

Strength and Skill Foundation

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

Calisthenics Strength & Mobility Path (Copy)

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

Dumbbell Strength & Mobility Gains

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

Strength Skills & Mobility Build

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

Compound Strength & Skill Mastery

Strength Work + Handstand / mobility

Move Routine

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

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

Bodyweight Strength & Mobility Flow

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

Strength and Mobility Gains

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.

Calisthenics Strength & Mobility Path

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

Strength Skills & Mobility Build

Muscle Building Split Routine

Build foundational muscle and master new movements using your dumbbells.

Dumbbell Strength & Skill Progression

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

Calisthenics Strength & Mobility Path

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

Calisthenics Strength & Skill Base

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

Dumbbell Strength & Skill 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.

Calisthenics Strength & Mobility Path

CUT 79-68 (4DAYS)

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

Foundation Strength & Skill Growth

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

Strength Skills & Mobility Build

PPL

Build serious size and strength using a full gym setup.

Hypertrophy & Power Gains

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

New Blood

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

Dumbbell & Bar Strength Gains

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

Foundation Strength & Mobility

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

Bodyweight Muscle & Mobility Flow

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

Stronger Foundations & Skill Gains

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

Strength & Mobility Foundation

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

Band-Resisted Mobility & Flow

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

Calisthenics Strength & Mobility Path

Foot, Ankles & Achilles Program

Build size and master advanced movements with this balanced, versatile training plan.

Strength, Skill & Mobility Hybrid

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

Strength & Skill Progression Path

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

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

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

Bodyweight Muscle & Mobility Flow

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

Bodyweight Muscle & Mobility Flow

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

Band Strength & Skill Flow

A comprehensive plan to build raw power while refining complex movements and mobility.

Strength, Skill & Mobility Hybrid

Build solid muscle and master bodyweight movements with this structured training approach.

Hypertrophy & Skill Mastery

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

Iron & Ring Strength Gain

Build solid muscle and strength using your dumbbells at home.

Dumbbell Strength & Muscle Gain

Build raw power using only your bodyweight through progressive training.

Bodyweight Strength Foundations

Build functional muscle and flexibility using only your body weight.

Calisthenics Foundation & Mobility

Sep 2020

Rest day strength workout

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!

Beginning Calisthenics (Copy)

Build lean muscle and improve your range of motion using just your body.

Bodyweight Muscle & Mobility

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

Dumbbell Strength & Skill Path

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

Strength & Skill Progression

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

Kettlebell & Bar Power Build

Build solid muscle and strength using foundational barbell and dumbbell movements.

Barbell & Bench Strength Gains

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

Calisthenics Strength & Mobility Path

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

Strength & Skill Progression Path

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

Bodyweight Muscle & Mobility Flow

Build solid muscle and strength using your home gym setup.

Hypertrophy & Power Gains

Bef

BWF

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

Strength Skills & Mobility Flow

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

Strength & Skills Progression

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

Strength Skills & Mobility Build

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

Dumbbell & Band Strength Foundation

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

Calisthenics Strength & Mobility Path

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

Calisthenics Strength & Mobility Path

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

Full Spectrum Strength Path

Maximize muscle growth with structured compound lifts and focused accessory work.

Hypertrophy Power & Precision

Swing kettlebell 10k times over 20 days.

10k Kettlebell swing

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

Calisthenics Growth & Mobility Path

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

Dumbbell Strength & Mobility Gains

Develop functional muscle and mobility using simple dumbbell movements.

Dumbbell Strength & Mobility Build

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

Calisthenics Mobility & Muscle Build

Build foundational strength and improve your flexibility using dumbbells.

Dumbbell Mobility and Strength

Keep moving and feeling great using your parallel bars.

Consistent Motion & Mobility

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

Calisthenics Strength & Mobility Path

Master foundational bodyweight skills while building lean muscle and functional strength.

Calisthenics Strength & Mobility Path

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

Functional Bodyweight Strength Path

Build muscle and master new movements using simple equipment in your own space.

Strength & Skill Progression Path

Build muscle and master calisthenics with your home gym setup.

Stronger Skills & Supple Build

LNabais Calisthenics Plan

Margaret's Modified Move: Phase 1

Band routine based on Reddit recommend routine

Band routine

Ido Portal's routine as collated by Antranik

The Floreio Project

Gymnastics focus

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.

Simple & Sinister (Timeless)

Test

OVERCOMING Gravity

chest and push-up

GPP Offseason Level 2

Test

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

14 min. Strength Training

3x Per Week

BBW

RR Upper/Lower

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

Simple and Sinister Timeless

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.

Strong 5 x 5

Full Body 4 day

Hybrid

Bryan Johnson’s blueprint workout per his youtube video

Blueprint

Upper Body Rings Routine

BBR

Rings

NW Rings UBLB

Morgonträning

Split Recommend Routine

Hybrid 2.0

BWF Primer

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.

Move: Phase 4

The Recommended Routine with weighted exercises added.

DIY Weighted RR

6 Days / Week

Test

Gmb

Main

6 Day Week

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.

Athlean X Covid Bodyweight Exercises