Training Programs

This routine is for anyone who is a complete beginner to strength training using barbells. If you already have experience and are comfortable with the staple barbell lifts (Bench Press, Overhead Press, Row, Squat, Deadlift), a more comprehensive routine is better for you. Perform this program 3 days a week, alternating between Workout A and B. (r/Fitness Basic Beginner Routine)

Beginner Barbell

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)

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

Reddit's Bodyweight Routine (Copy)

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginning Calisthenics (Copy)

UPPER/LOWER

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginning Calisthenics (Copy)

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 (max)

PPL maxing

Main

Jump rope for off days

Off day Jump Rope

X

Superior

Calisthenics

Master your body weight with progressive strength, skill, and mobility training.

Calisthenics Strength & Mobility Path (Copy)

Upper body

NWB 2026

Test

Lower 1

Based on the Murph. C2 rower instead of a run and progression exercises starting from reverse rows to get you up to 100 pullups, 200 pullups, and 300 squats.

Push-Pull-Murph

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginning Calisthenics (Copy)

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

Beginning Calisthenics (Copy)

X

1

Upper Body Rings Routine

BBR