Training Programs

Explosive

Muscle up

Bodyweight

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)

Program full body untuk membangun strength, power, muscle, control, balance, mobility, dan grip menggunakan bodyweight, pull-up bar, dan 1 dumbbell.

Full Body Strength & Physique

sla

treino

Test 1

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)

Lock in

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 (Copy)

Rutine

Test

Test title

2 maal

Thuis

Full Body (3 days)

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)

A 6-day weighted calisthenics push/pull/legs split for a lean, athletic build. Basic compound moves (push-ups, dips, pull-ups, rows, squats, split squats, RDLs, Nordic curls), progressed by adding weight only — no skill work. Heavy and light versions of each lift alternate through the week, plus a few gym exercises for biceps/calves. Personal notes • Push-up bars: needed due to my wrist injury, not a general requirement. • Deload every 5-6 weeks, pull-up grip rotation, and rear delt work: general best practice for any weighted program, not injury-specific. • Nordic curls: added by personal preference for hamstring balance — optional.

Calisthenics PPL

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)

Workout Library

Calisthenics

Claude program

My Program GP