Training Programs

Let's get it

Olimpo 2.0

Buff Boy Fall

For full body (Mon-Fri)

Full Workout Routine

First time

8-week home training plan focused on fat loss, maintaining muscle and improving fitness. Uses bodyweight and a single 6 kg dumbbell. 5 active days per week with progressive strength training and cardio/walking.

8-Week Fat Loss

-6days

Beginner Calisthenics -6days

Online Ghetto

Rings Level 1

Exercise

My very own routine

UL/PPL calisthenics

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

Upper Lower 4x a week Focus on simplicity

UL 4x

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

Objetivo: Conseguir o SHAPE EM V

Calistenia

Novi program. Uvod u kalistenik.

Petica

Try

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

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

Calisthenics

Training hard

Military

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 PULLUP LADDER: Goal: Dead hang 60 sec Pushup ladder: 3 x 10 clean Dip ladder: 3 x 15 clean Handstand ladder: Pijnvrije wrist 30 sec handstandhold Pikepushup ladder Tbc ELBOW LEVER - frogstand 30 sec - crowpose 30 sec L Sit - 20 sec tucked

Calestenics

The most popular bodyweight routine on the internet. Push, pull, legs, and core progressions.

Reddit's PPL Calisthenics Routine

Let's go fat loss and muscle gain

MONDAY TO SUNDAY WORKOUT

Gym Program (Copy)

My weekly all body routine

Weekly routine

Total body

Home Weekly Swimmers Workout

My program

Beginner Program

Calisthenics

Pull, Push, Legs

First off, is that you need to push to near failure for every single set you perform in this full body home workout routine. If you stop well short of failure during your sets then you’ll fail to fully activate all the motor units within your muscles. And you won’t experience the same amount of growth that you would when using heavy weights. Secondly, you need to be working with a weight or resistance that is at least 30-40% of your 1 rep max if you want to maximize growth. So 30-40% of your 1 rep max equates to around 30-40 reps per set. So, make sure you can’t do more than that for the following exercises. Now, as for your home workout routine, just like your exercises in the gym, it’s vital that you get adequate rest of roughly 2 minutes between each of your sets. And to do so in this workout while saving time, you can perform the following upper body exercises in a superset fashion: Home workout (superset): SUPERSET: Diamond Push-Ups: (4 sets – 2 flat, 2 decline) Inverted row (4 sets) SUPERSET: Pike Push-ups (3 sets) Lat pulldowns on floor (3 sets) SUPERSET: Biceps towel curl: 2 sets Tricep bodyweight extensions: 2 sets Assisted pistol squat: 3 sets each side Bulgarian split squat 3 sets each side Hamstring leg curls: 4 sets I’d recommend performing this full body home workout 3-4 times a week.

Full Body Home Workout (Jeremy Ethier)

Program 1

Wowza

Wow

Mixed Push/Pull Split

Apartment routine

Mixed calisthenics

A beginner barbell program with cardio. Learn the five core lifts — squat, bench, row, overhead press, and deadlift — with simple linear progression. Modified reddit barbell program for 2 lift days

My Custom Program

Biceps and core