Training Programs

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

Personal Jacking Power

Legs

Core

Upper body

Back

Olympus

Get better every day.

Caleb's Dumbbell Program

Who’s gonna lift the boats?

Big Fast and Agile

Let's get it done

The First Step

For endurance and heart health Zone 2 - 30-60 minutes of a low-to-moderate intensity cardiovascular workout performed at 60% to 70% of your maximum heart rate. VO Max (4x4) - four intervals of high intensity exercise, each lasting 4 minutes, followed by 3-minute recovery periods.

Zone 2 & VO2 Max

Build functional strength and master advanced calisthenics with your home equipment.

Dumbbell & Skill Power Progression (Copy)

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

Full Bodyweight Routine

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

Reddit's Bodyweight Routine (Copy)

PPL

Morning Routines

Building a strong and mobile body focusing on shoulder mobility, strength, glute growth and cardio

Strong Back, Big Bunda

Pick your weight: Find your 5-Rep Max (5RM) on the Press — the heaviest weight you can press for 5 clean reps. Use that same kettlebell (or pair) for the Clean + Press, the Front Squat, and every workout in Weeks 1–4. How Each Workout Works Set a timer for 30 minutes. Do one set of C+P at the day's prescribed rep count. Rest. Do one set of FSQ at the day's prescribed rep count. Rest. Repeat this A1→rest→A2→rest cycle until the timer runs out. How many total sets? There's no fixed number — this is intentionally autoregulated. Stop adding sets when your reps start slowing down, even slightly. The one non-negotiable rule: Every rep should look and feel the same speed as your first rep. The instant reps start slowing down, that's your body telling you to rest longer between sets — not push through. If you're grinding, you're doing it wrong. Staying fresh between sets: Use "Fast & Loose" drills (loose shoulder shakes, gentle swinging of the arms/legs) during rest periods to shake out tension and keep your nervous system primed.

Simple KB Strength Program

Get working boi

Fit sunny

In this i will learn lsit and much more and hanstand

Calestenics foundation 3 months

For full body (Mon-Fri)

Full Workout Routine

First time

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)

-6days

Beginner Calisthenics -6days

Online Ghetto

Rings Level 1

My very own routine

UL/PPL calisthenics

A hypertrophy-focused push/pull/legs split using only dumbbells. Train 3-6 days per week to build muscle with compound and isolation lifts. Do Ab exercise (hanging leg/knee raises or decline regular/reverse crunches) at end of every other workout.

Dumbbell PPL mod

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 Split1

High-intensity bodyweight strength cycles for muscle growth and power.

Push-Pull-Legs Bodyweight Split (Copy)

6-12 months consistently

Rouge physique

No materials needed

Beginner Bodyweight

The program for basketball players

Fußball

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

Wednesday Volume

Friday Power

Saturday Chest/Back Booster

🔥Monday Strength

Tb

Novi program. Uvod u kalistenik.

Petica

Try

Handstand / Handstand Push-up /Muscle-up / Front Lever

Calisthenics

Training hard

Military

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)

Inspired by the most popular bodyweight routine on the internet. 3 full-body workouts per week covering push, pull, legs, and core progressions. Accessory work for biceps and delts is done on rest days (x3 per week).

My Bodyweight Routine

PPL+Core

Mijn eigen plan

Calestenics

Let's go fat loss and muscle gain

MONDAY TO SUNDAY WORKOUT