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

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

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

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

Beginner Calisthenics workout program for weight loss.

Urban Strength

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

BWF Hypertrophy Routine

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

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

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

Home glute workout

5 Day Split

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.

Full Body Home Workout (Jeremy Ethier)

Quick Bodyweight

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

for me

calisthenics

Muscle Building Split Routine

The program for basketball players

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

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

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

4 Days exercise

Basement Bodyweight

Body By Rings

3 day Full Body with Dumbbells

Antnee

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

Beefy BWF

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

Convict Conditioning Based

Calisthenics

GZCLP Programme

GZCLP

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

Intermediate Bodyweight PPL

Routine

Home Workouts

Fidelity Workout

โหดจุงเบย

BEXER GODMODE

The most popular bodyweight routine on the internet.

Reddit's Bodyweight Routine Split

Reddit Recommended Routine with calisthenics mix

RRR + Calisthenics

The best

Yair

O zi da, una nu A dupa B Sambata si duminica pauza

Personal Jacking Power

Legs

Core

Upper body