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

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

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

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

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

Beginner Calisthenics (Copy)

Intro to Calistenics to work on strength and technique.

3 month Calisthenics

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

Intermediate calisthenics

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

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

BWSF Push/Pull 4x

Beginner Calisthenics workout program for weight loss.

Urban Strength

Body By Rings

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

Reddit Recommended Routine with calisthenics mix

RRR + Calisthenics

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

Loss weight and build functional muscle

Full Body Weight Loss

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

Beginner Calisthenics (Copy)

Military Calisthenics at home. Bodyweight exercises. Minimal equipment.

Mil Cal

Calisthenics PPL

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

Program for front lever

Front lever

BWSF; 4 Days Push/Pull; Paired Sets

King Physique

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

Beginner Calisthenics (Copy)

5 Day Split

Quick Bodyweight

Michael’s 12 Week Program

12 Week Summer Build

for me

calisthenics

Muscle Building Split Routine

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

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

Rutina antes de gym

Solo necesito 2 meses

Convict Conditioning Based

Calisthenics

GZCLP Programme

GZCLP