Training Programs
Browse free training programs for strength training, bodyweight fitness, and more
Tt
Foundation Plan
ProgramCalisthenics bodybuilding special
ProgramA 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)
Test
ProgramMy muscles getting big
Wiwi
Wiwi
Test
ProgramThe goal is to improve your body composition! Let’s get it🏋
body recomp summer
I NEED TO WORKOUT NO MATTER WHAT
100 Days Plan
Five minutes ctichting chtiting engine capoute
Start engine
Lower 1
kmmkk
okk
ProgramBased 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
Planche/muscle ups
1st program
Recommended Routine w Barbell
ProgramA 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)
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X
ProgramA 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)
Test
ProgramA simple 3-day full-body routine using only dumbbells. Builds a solid foundation in legs, push, pull, and core — ideal for home training.
Beginner Dumbbell (Copy)
X
1
Crea un'applicazione web (SPA) minimalista e moderna in HTML/CSS/JS (Tailwind CSS) per tracciare il mio allenamento "Base 44 Calisthenics". Logica dell'applicazione: 1. Schema Fisso: L'utente esegue sempre 4 esercizi, uno al giorno, ciclicamente (Giorno 1: Push-up, Giorno 2: Trazioni, Giorno 3: Squat/Affondi, Giorno 4: Leg Raises). Non ci sono giorni di riposo forzati, il ciclo continua all'infinito. 2. Tracciamento Progressivo: - Dopo aver cliccato sul pulsante "Completato", l'app deve chiedere all'utente di inserire il numero di ripetizioni (o il tempo) eseguito fino al cedimento. - L'app deve memorizzare questo dato per ogni esercizio. 3. Statistiche e Recap: - Crea una sezione "Dashboard" che mostra: - La media delle ripetizioni per ogni esercizio nell'ultimo mese. - Il record personale (Personal Best) per ogni esercizio. - Un grafico semplice (usando una libreria leggera come Chart.js o una barra CSS) che mostri il trend di crescita. 4. Logica Mensile e Reset: - L'app deve tenere traccia del giorno del mese. - Al 30° giorno (o alla fine del ciclo), l'app deve mostrare un popup "Recap Mensile" con le statistiche totali, congratularsi con l'utente e offrire l'opzione "Reset per nuovo ciclo" o "Continua". 5. Design: - Dark mode, estetica "Sport Tech" (nero, grigio antracite, accenti neon). - LocalStorage per salvare tutti i dati (storico, medie, record) affinché non vadano persi. - Pulsanti grandi e chiari. Fornisci il codice completo pronto per essere eseguito in un ambiente browser.
Calisthenics
idk
Calisthenics
Full Body [Level 1]
Intermediate calisthenics
Week loop
WEEK ROUTINE
Programa de 3 fases, cada una 2 veces al dia
Rutin tin tin
ProgramBeginner’s Dumbbell
Upper Body Rings Routine
BBR
Complément Cali
Calisthenics workout
A Day
bodyweight
ProgramThe 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)
ProgramA 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)
PPL
Everything
Stretching
Full Body
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.