A 28-day course from zero to a balanced full-body routine. 4 weeks of strength, skill, stretch, and recovery. Graduate ready for an intermediate program!

Beginning Calisthenics (Copy)

27 routines1 saves

Program

Who’s gonna lift the boats?

Big Fast and Agile

4 routines1 saves

Program

Let's get it done

The First Step

2 routines1 saves

Program

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

3 routines1 saves

Program

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

Dumbbell & Skill Power Progression (Copy)

1 routine1 saves

Program

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

Full Bodyweight Routine

1 routine1 saves

Program

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

Reddit's Bodyweight Routine (Copy)

6 routines1 saves

Program

Beginner strength program focused on building movement quality, consistency and baseline strength.

Foundation strength

4 routines1 saves

Program

PPL

3 routines1 saves

Program

Handstand, Front Lever, L Sit

5-Day Skill & Strength

5 routines1 saves

Program

Lower body

1 routine1 saves

Program

Get better every day.

Caleb's Dumbbell Program

2 routines1 saves

Program

Morning Routines

1 routine1 saves

Program

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

Strong Back, Big Bunda

4 routines1 saves

Program

Nice

3 routines1 saves

Program

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.