Training Programs

HTH

Calisthenics basics

Strength Builder (Dumbbell)

PPL

BWE Routine

Calistenia

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 (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 (Copy)

Hannah

Calisthenics

Year One

Beginner Calisthenics

Football

Weekly Workout

Functionally fit

Functionally Fit

Lock in

Locked in

BUFF BOY FALL

Weekly Workout

Test

First day 01 UP

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 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)

Legs

PPL maxing

Brhdj

Hdhd

Main

Jump rope for off days

Off day Jump Rope

X

Superior

Military

eme eme

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 Split (Copy)

10 pompe

Pompe

15 lean pounds

Let’s see

PPL Redesigned

Upper body

Barebones. 70kg 5'2"

My Beginner Workout

U

T

Working out every other day, ideally. If I'm still sore after one day off, I'll rest another day. Workout only if not sore at all. Alternate calisthenics day with dumbbell day (ex.: Monday - Calisthenics; Tuesday - Rest; Wednesday - Dumbbells; Thursday - Rest; Friday - Calisthenics; Saturday - Rest; Sunday - Dumbbells; Monday - Rest... And so on...). Walk every day, no exceptions. Try to maintain a daily average above 8.000 steps. Minimum, above 6.000. Ideally, above 10.000. Always eat healthy (low carbs, loads of veg and protein). No cheat days! Intermittent fasting (18:6). No alcohol, no sweets.

Back in shape!

My program

Plan

NWB 2026

Tt

Calisthenics bodybuilding special

A 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