Build muscle and master calisthenics with your home gym setup.
Routines in this Program
Full Body Hypertrophy
You'll hit every major muscle group with a mix of barbells and dumbbells — building strength and keeping your muscles under tension for real growth.
Skill Foundations
You'll sharpen your handstand balance and ring support control — slow, deliberate practice that builds real skill and body awareness.
Rest Day
You'll ease tension from the week with a gentle head-to-toe flow — moving freely, breathing deeply, and finishing feeling loose and refreshed.
Rest Day
You'll ease tension and restore mobility with a gentle head-to-toe flow — leaving you feeling looser, lighter, and refreshed.
Upper Body Push & Pull
You'll push your dumbbell press heavier and stack more reps on pull-ups — a focused upper-body session that builds real strength across your chest, back, and shoulders.
Rest Day
Give your body a gentle reset today — you'll move through flowing mobility work and easy stretches that leave you feeling looser and refreshed.
Lower Body Strength
You'll fire up your legs with explosive kettlebell power and deep squat work — leaving you feeling strong, mobile, and accomplished.
Upper Body Push & Pull
You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.
Lower Body Strength
You'll fire up your legs and build serious lower-body strength with heavy kettlebell work. Expect to feel powerful and grounded by the end.
Active Recovery
You'll move through a gentle head-to-toe flow that leaves your joints feeling loose, your body refreshed, and your range of motion noticeably better.
Rest Day
Take it easy today — you've earned it. A little gentle movement will keep you loose and ready for what's ahead.
Follow this program in Fitloop
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