Training Programs

Reddit's Bodyweight Routine

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

Reddit's Move Routine

Balanced approach to learning skills & building strength.

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.

Pull/Push/Legs Split

The program is a 6-day workout routine based on a Push, Pull, Legs (PPL) format, allowing for two variations: PPLRPPL or PPLPPLR (R for Rest), depending on personal preference. This program is organized with Pull day first.

Dumbbell PPL

Dumbbell P/P/L is a hypertrophy-focused push/pull/legs program built entirely around dumbbells—ideal for home gym users or those without access to barbells. You’ll rotate through Push, Pull, and Legs workouts 3–6 days per week, targeting all major muscle groups with compound and isolation lifts. Progress by increasing reps up to 12 per set before adding weight. Designed for flexibility and longevity, the program scales well with adjustable dumbbells and minimal equipment.

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)

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.

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.

BWF Hypertrophy Routine

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

Calisthenics

Convict Conditioning Based

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.

5 Day Split

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.

Reddit's Bodyweight Routine (Copy)

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

Shoot Ropes, No Blanks

The Gooner Build.

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.

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

Body By Rings

Antnee

3 day Full Body with Dumbbells

Beefy BWF

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

Quick Bodyweight

GZCLP

GZCLP Programme

Full bodyweight

Default Week Home Exercise

Title yep

My recommended routine

Wods Routine

Modified Reddit Recommended Routine including Barbell Squat/Hinge work.

Test

Beginner RR Progression with Skill/Stretching Days

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

Skill day for Pancake

RR rest days routine

PPL

Home circuit

Chalistenics Program

Training program for Joakim Ekman

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

Move Routine

Strength Work + Handstand / mobility

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.

Muscle Building Split Routine

GZCLP

GZCLP (GZCL Linear Progression) is a beginner-friendly program based on Cody Lefever's GZCL method. Uses a tiered approach: T1 heavy compound (5x3), T2 lighter compound (3x10), T3 isolation (3x15+). Simple linear progression with built-in failure protocols. Perfect for beginners wanting structure beyond Starting Strength.

Foot, Ankles & Achilles Program

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.

Sep 2020

Rest day strength workout

5/3/1 for Beginners

Jim Wendler's 5/3/1 for Beginners - a proven strength program built on four core lifts: Squat, Bench Press, Deadlift, and Overhead Press. Each 3-week cycle progresses through different rep schemes (5/5/5+, 3/3/3+, 5/3/1+) at increasing percentages of your training max. Includes First Set Last (FSL) supplemental work and push/pull/single-leg assistance.

BWF

Bef

10k Kettlebell swing

Swing kettlebell 10k times over 20 days.

Full Bodyweight Routine

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

RRR Customized

Reddit Recommended Routine plus barbell work

LNabais Calisthenics Plan

Margaret's Modified Move: Phase 1

Band routine

Band routine based on Reddit recommend routine

BWSF; 4 Days Push/Pull; Paired Sets

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.

MSN Phase II

Test

OVERCOMING Gravity

chest and push-up

GPP Offseason Level 2

Monday workout

Octobre 2020 - progression OA pull up -

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

Plan na tydzień

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

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.

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

PPL

Urban Strength

Beginner Calisthenics workout program for weight loss.

Blueprint

Bryan Johnson’s blueprint workout per his youtube video

BBR

Upper Body Rings Routine

BB 0

BB 0

Men's Maxxing Routine (Amature Level)

80kg bench press level

Antranik PPL

PPL 6-Day Split

TT Routines

planche

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

Intermediate Bodyweight PPL

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

For Parents

Main

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.

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

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.

Reddit's Bodyweight Routine (Copy)

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

Jack's Modified Move: Phase 1

Elyse Rehab& Mobility Routines

Athlean-X Bodyweight Split

Full body bodyweight split

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.

Bigger Leaner Stronger

My Modified Routine

Beginners Bodyweight Routine

Full Body Workout

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.