Training Programs

Dumbbell 5x12

Elyse Rehab& Mobility Routines

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

Yin's Split Reddit's Bodyweight Routine (Copy)

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.

Rob's PPL

Mix of dumbbell and machine exercises that I can do in my apartment gym.

Dumbbell P/P/L

upper/lower routines

Hock Fitness

BWF Primer

Title yep

Default Week Home Exercise

Home circuit

Michael’s 12 Week Program

12 Week Summer Build

RR rest days routine

Skill day for Pancake

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.

Strong 5x5

Full Body 4 day

Hybrid

Focus is on building strength for upper body and explosiveness for lower body while introducing a little bit of skill work

PPL Strength/Skill

Margaret's Modified Move: Phase 1

BWSF Push/Pull 4x

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.

Beginner Dumbbell

Test

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.

Beefy BWF

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.

Move: Phase 4

Bigger Leaner Stronger

Jack's Modified Move: Phase 1

Split Recommend Routine

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.

Strong 5 x 5

3er Split Finnlo Autark 2200

Simple Workout

Monday

Test programs

Test

Califhenics

10 days improvement

My Modified Routine

Beginner RR Progression with Skill/Stretching Days

Test

Sep 2020

Octobre 2020 - progression OA pull up -

Monday workout

OVERCOMING Gravity

chest and push-up

Carloimon Program

Build solid muscle and functional strength using only your own body weight.

Bodyweight Strength and Mass (Copy)

New Blood

Pull

MSN Phase I

Test

Swing kettlebell 10k times over 20 days.

10k Kettlebell swing

Dumbbell Home Workout

Main

Push/Pull Split

The Beginning