🌟 Popular Workouts

Reddit's Move Routine

Balanced approach to learning skills & building strength.

Reddit's Bodyweight Routine

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

Strong 5x5

Barbell Strength Training Routine

Arnold's Stay Home - Stay Fit (Beginner)

65 mins

Arnold Schwarzenegger's home workout for everyone.

Minimalist Routine

20 mins

Quick and simple routine for people who just want to start moving more. Complete 2-6 circuits of the following exercises, completing one set of each...

Molding Mobility

10 mins

Once a week, you should perform a session for a number of reps equal to your age.

Reddit: Starting to Stretch

20 mins

Starting to Stretch routine from r/flexibility. Do 2-3 times a week.

Starting Stretching

10 mins

This program is intended to go hand-in-hand with Molding Mobility. These stretches are to be performed in succession after every single workout. This ...
🌎 Community Workouts

1 Skill Day

Flexible skill day

12 Week Fat Destroyer

This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower mus...

14 day Buildup Primer by Nick-E

14 day Buildup for beginners to bodyweight fitness by Nick-E. After completing you can move on to the 3 day a week BWF Primer

6 Day PPL

6 Days / Week

ATG Zero

Antnee

3 day Full Body with Dumbbells

Athlean-X Bodyweight Split

Full body bodyweight split

B's Programs

BBR

Upper Body Rings Routine

BBW

3x Per Week

BWF Hypertrophy Routine

A very simple routine that focuses on upper body volume and size.

BWF Primer

The BWF Primer is a free exercise routine for absolute beginners to exercise. BWF, if you haven’t yet guessed, stands for ‘Body Weight Fitness’. What ...

BWF Primer

BWSF Push/Pull 4x

BWSF; 4 Days Push/Pull; Paired Sets

Beefy BWF

Originally from Reddit. There's another one on here, but it doesn't actually match the source.

Body By Rings

Bodyweight 2-Day split

Bodyweight 3 Day

Bodyweight Bodybuilder 2.0

CF Beginner

Calisthenics Family Beginner routine. 8-12 weeks.

Calisthenics & Flexibility

My program, a mix of callisthenics (similar to Reddit's Recommended Routine) and yoga/flexibility exercises.

Chalistenics Program

Training program for Joakim Ekman

Custom Move (Phase 3)

Default Week Home Exercise

Title yep

Dita's Strength and Flexibility Program

Dumbbell 5x12

Dumbbell Home Workout

Dumbbell P/P/L

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

Fit-tober

7 days Workout including Cardio, Strength and Light Days

GZCLP

GZCLP Programme

Gymnastics focus

Hock Fitness

upper/lower routines

Home glute workout

https://www.reddit.com/r/xxfitness/comments/flhmwb/home_glute_workout_program_until_the_end_of_april/ https://docs.google.com/spreadsheets/d/1P3Pu0D8...

Hybrid

Full Body 4 day

Hybrid 2.0

Hybrid Calisthenics Routine

This routine is provided free of charge so that it may help the most people. It will continue to evolve based on your feedback so it becomes a truly c...

Hybrid Routine 2.0 — Starter

Repetition Speed: 2 seconds down, 2 up; 1 second pause at tip and bottom. Rest Times: 90 seconds between sets; 2-3 minutes between separate exercises...

Intermediate Bodyweight PPL

Splitting my intermediate level RR into three days because it takes me forever to do it all in one.

Jack's Modified Move: Phase 1

Jason's Routine

Margaret's Modified Move: Phase 1

MorgontrÀning

Move (Phase 4)

Move: Phase 4

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 t...

Muscle Building Split Routine

My Modified Routine

NW Rings UBLB

Rings

PPL

PPL

PPL

PPL Strength/Skill

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

Planche + Weights

Quick Bodyweight

Quick and Effective Strength Training Program

RR Split

RR Upper/Lower

RR Upper/Lower Split

Split RR into upper and lower across 6 days

RR and Skill/Core Day

RRR Customized

Reddit Recommended Routine plus barbell work

Rob's 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...

Running/Strength

Shoulder Pre/Re-hab

Shoulder injury

Simple & Sinister (Timeless)

Revised edition. "Timeless" because rest between sets is "untimed"; you rest until you pass the talk test or longer. The one-arm swing routine is the...

Split Recommend Routine

Start Bodyweight Push Pull split

Strength Side - Mobility + Strength

Alternate between Mobility and Strength routines: Day 1: Mobility A Day 2: Strength A Day 3: Mobility B Day 4: Strength B

Strong 5 x 5

A - B - A | B - A - B

Strong 5 x 5

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...

Styrke + Flex prog.

2021 11 09 Allsidig styrke + flex rutine test.

TFJ Beginner Calisthenics Program

Beginner calisthenics program by Irvin Felix John on The Fitness Journals YouTube channel. This is the first 4 weeks of an 8 week program. For the se...

TT Routines

planche

Training Split -- Christmas SznđŸŽ„đŸŒŒđŸƒđŸ”„đŸȘ”â€ïžâ€đŸ”„

"Here's a well-rounded strength-training routine designed to build strength, enhance physique, and create an aesthetic, lean build" --

ULRULRR Recommended Routine

My custom split program for the Recommended Routine.

Unbreakable Runner 5k - beginner

Upper Body 3x/Week

Workout

r/Fitness Basic Beginner Routine

This routine is for anyone who is a complete beginner to strength training using barbells. If you already have experience and are comfortable with th...

r/Fitness Basic Beginner Routine

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...

test

(Draft) Move Phase 4 - Strength Work

5 mins

(MWF) 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...

3 Basic Lifts

75 mins

Basic Shoulder Priority

30 Minute Full Body Workout Routine

40 mins

Calisthenicmovement - Hit Every Muscle in 30 Minutes (Full Body Workout Routine!)

4-Week Body Transformation

60 mins

Calisthenicmovement Full Body Workout

A

75 mins

Personal routine A

Ab Workout

10 mins

If you ever make the goal, wait ten seconds then repeat and do until you can’t hit the goal then move on to next workout.

Advanced Bodyweight Strength Foundations

5 mins

Combining BWSF progressions (pike pushups, pull-ups) with hybrid calisthenics progressions (leg raises, back bridges, elbow levers; advanced pushups, ...

Alpinist's Do-Anywhere Bodyweight Workout

25 mins

From Outside Magazine

Alyssa's Workout

5 mins

30 minutes 3x per week?

Andra med Douglas

5 mins

Dips - armbÄgar rakt bakÄt, bröst ut, ben bakÄt. inte hiss. Chin Up - axelbett grepp. armbÄge ner, bröst upp. aktiv mage, rygg och höft. Panda/Pike Pu...

Ankle PT

35 mins

Arm Assassin

70 mins

30- Day Beastmode Workout

Arms Supplement

10 mins

Arnold Beginner

15 mins

Arnold Workout

20 mins

Stay at home, Stay Fit!

Arun's Routine

65 mins

Reddit Recommended Routine Skeleton with Progressions/Exercises from https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL...

At Home

110 mins

For when the gym is closed...

Athlean X “7min” Abs

10 mins

Ripped from Jeff Cavalier’s YouTube video. A collection of brutal Ab moves to supplement your primary programming

B

70 mins

Personal B routine

BAM Exercises

35 mins

The exercises I like doing

BWF + Strength Combo

5 mins

BWF Primer

15 mins

BWF Primer

40 mins

BWSF

60 mins

BWSF

Back

5 mins

Balance Board

10 mins

Basic routine to use a balance board. REALLY GOOD FOR CORE AND LEGS

Basic Workout

5 mins

Basic Workout

Beginner Calisthenics Circuit Workout

50 mins

Do all the exercises in the order shown, resting 30 seconds between exercises and 3 minutes afterward. Repeat for 3 rounds.

Bodyweight + Strength

70 mins

My default

Bodyweight 2A

5 mins

Bodyweight Fitness Routine

130 mins

Combination of the following routines: - BWF Routine - Hybrid Calisthenics Currently starting with: core anterior, core posterior, horizontal push, h...

Bodyweight Strength Foundation

75 mins

The replacement for RR but modified to my liking.

Boxing

50 mins

Bulgarian Bag Routine

45 mins

Burpees

5 mins

Chest & Back Insanity

55 mins

30- Day Beastmode Workout

Classic Matt Pilates

30 mins

Classic Mat Pilates

Core

15 mins

Core Killer

30 mins

Inspired by Caliverse's Core Killer

Core Workout

5 mins

Core workout

5 mins

Current RR variant

70 mins

Daily

20 mins

Daily Full Body Resistance Band Workout

5 mins

Daily Stretching

10 mins

Phil's daily stretching

Daily stretching

5 mins

Dumbbells

60 mins

Dynamic Warm Up

10 mins

FjÀrde med Douglas

35 mins

Warmup - pinne, good mornings, hÀnga, dip shrugs, handled Dips - bak med ben Pull Ups - fram med bröst, aktivera rygg och Kosack Squat - eleverad hÀl...

Flexibility

15 mins

It's basically a compilation of: - Move (phase 3) - Starting to Stretch - Forward Head Posture exercises

Foam Roll Routine

5 mins

Foam Roller

10 mins

Full Body Rings

55 mins

3x per week

Funk - 10-1-10 Ladder

5 mins

10-1-10 descending – ascending ladder

Funk - 20 Minute Workout

25 mins

F.Roberts - Ultimate 20 Minute At Home Workout

Första med Douglas

30 mins

Axelfokus TÀnk pÄ: Pull Ups - tilta fram höft och bak med fötter. Aktivera mage. Handstand - strÀva sÄ lÄng som möjligt, inte sÀcka i axlar. Rak som ...

GMB Focused Flexibility

5 mins

Grip Strength

10 mins

Grippers

20 mins

GtG

15 mins

Tracking GtG sets

Gym Day

60 mins

RR for the Gym

HIIT Cardio

20 mins

Hamstring Stretching

10 mins

Ouch

Handstand Progression

5 mins

Heavy BB Workout

5 mins

Should be done with biggest weight available Bulgarian Bag Complex Workout Snatch x5 Overhead Squat x5 (SH) Clean & Press x5 Arm Throw x3/3 Clean x5 -...

Home Cardio

40 mins

Interval Training

Home Routine

5 mins

Hybrid Calisthenics - dips, lunges, front lever

50 mins

dips, lunges, elbow levers

Intermediate Pilates

15 mins

Jack Workout Day 1

20 mins

Jib's Functional Cardio

20 mins

Athletic conditioning and plyometrics are meant to keep the heart rate elevated and to be performed 1-2 times a week.

Jockes routine

75 mins

Modified RR for my own goals and preferences

Joe's Minimalist Routine

30 mins

A personalized routine to develop improved strength and mobility with a small commitment of time.

Joe's Rehab

45 mins

Elbow exercises from https://www.youtube.com/watch?v=e1paaLpSeR4

Jump Rope

5 mins

Kettlebell Routine

35 mins

Kettlebell Workout

20 mins

Knee Rehab Routine

75 mins

Routine to help heal Patella Tendonitis

Leg

10 mins

leg day b

Legs

40 mins

Legs and Butt (also Arms)

15 mins

Lolly Skillz

25 mins

Lower Body Warm-up

10 mins

MASS Template

20 mins

Combination of MASS, Leangains and Bodyweight

MWF - Body Excercises

40 mins

Minimal + My Extras

20 mins

Quick and simple routine for people who just want to start moving more. Complete 2-6 circuits of the following exercises, completing one set of each e...

Minimal RR

20 mins

Minimalist

5 mins

Minimalist - Until Failure

5 mins

Mobility

5 mins

Mod RR

45 mins

Modified Bodyweight Progression

15 mins

A modified version of the /r/bodyweightfitness Recommended Routine utilizing additional levels of progression.

Modified Recommended Routine

45 mins

Modified Reddit Recommended Routine

15 mins

Molding Mobility Warmup

5 mins

Morning Dynamic Exercise

10 mins

Phrakture's Molding Mobility routine combined with dynamic stretches, to be performed every day in the morning.

Move Phase 4 Strength Day

10 mins

My Custom RR

115 mins

My Routine

55 mins

Reddit routine for me

New Apartment Circuit

25 mins

Ol' reliable

10 mins

Basic workout

Osvaldo's Front Lever Training

20 mins

Osvaldo Lugones' tutorials https://www.youtube.com/watch?v=X3cBwpEjaHs https://www.youtube.com/watch?v=vXef4preKY4

Overcoming Gravity

65 mins

P2P Abdominals

75 mins

Routine to done alongside the other workouts, try to do twice a week.

P2P Lower Body 1

60 mins

Monday Routine Equipment Needed: Kettlebell/Dumbbell, Mat

P2P Lower Body 2

60 mins

Friday Routine Equipment Needed: Mat, Barbell, Dumbbells, Kettlebell, Something to step up onto

P2P MetCon

30 mins

Wednesday Routine Equipment Needed: Mat

P2P Upper Body 2

75 mins

Saturday Routine Equipment Needed: Mat, Barbell, Dumbbells

P2P Warmup

10 mins

Before all sessions

PPL Warmup and skill work

10 mins

Pelvic stabilization

10 mins

Personal

20 mins

Personal routine 1

20 mins

Pull

10 mins

pull day b

Pull Day

45 mins

Pull Up Progression

15 mins

Aim for 3 sets, move on to next circuit when you feel ready. You got this! Focus on form. Consistency is key :D

Pullups n Pushups

55 mins

the two of them

Push

20 mins

Push day b

Push-Up Progression

15 mins

Focus on form! Advance to the next step when you are ready. Always warm up your shoulders.

Pushups-N-Dips

25 mins

3x/week

Qman Base A

20 mins

Quick Mobility Routine

5 mins

A mobility improvement routine meant to be done 5 or 6 days a week and taking a small amount of time. The stretches are meant to be done in 3 flows w...

Quick Stretching

5 mins

Quickie - Back

5 mins

RP Training

115 mins

Hangboard: 5 second rest in between reps

RR Mod

80 mins

RR Skill Day

15 mins

Reddit's recommended skill day routine and general mobility option, with added frog stance work.

RR Triplet Alpha

10 mins

RR Triplet Bravo

10 mins

RR Triplets - Onyx

25 mins

r/bodyweightfitness's Recommended Routine, organized into triplets to reduce resting time.

Recommended Routine (Old)

35 mins

Recommended Routine [Simple ver.] WIP

20 mins

Reddit's Body Weight Strength Foundations (BWSF) Routine

40 mins

6 day per week- alternating Upper and Lower.

Rehab

15 mins

Ring routine 1

35 mins

Ring routine 1

Rings Drills

30 mins

Running injuries prevention

55 mins

S&S Snatch Variation

5 mins

Perform the exercises of a section continuously (no break between swings and snatches). Repeat 5x per side, alternating.

Sauna

15 mins

Sauna

Schnurspringen 3x 1 Minute

5 mins

Skill Day

25 mins

Reddit Skills Day

Skill Day Routine Updated June2020

30 mins

Skill Day from Reddit. Times/Reps can vary depending on Level of Flexibility/Comfort

Skill day

10 mins

Complete Skill day routine from RR.

Skill day from Reddit

15 mins

Skills Day

30 mins

For days in between strength workouts

Skills Day

20 mins

Skipping

10 mins

Skipping addon at end of any routine

Skipping - hard

25 mins

Skipping - light

10 mins

Squat Mobility Routine

25 mins

Do daily.

Standard Workout

65 mins

Start Bodyweight

10 mins

Start Bodyweight basic routine

Starting to Stretch

15 mins

Supplement

15 mins

Test

5 mins

The Standard Core Routine

5 mins

The core includes everything from your hips and glutes to your lower back and hamstrings. A good core routine will work all of these muscles to help y...

Tredje med Douglas

30 mins

Warmup - good morning med armar framÄt + lyft Pull Up Hold Pistols - knÀ strÀvar framÄt, rak rygg Panda Push Up Planche Hold - ihop med bröst, aktive...

Upper 1

65 mins

Basic upper body workout.

Upper Body 1

70 mins

Tuesday Routine Equipment Needed: Mat, Dumbbells, Barbell, Weight Plates

Upper Body Hypertrophy

55 mins

From Caliverse

Upper Body Push

60 mins

Push Day

Warm up

5 mins

Warmup

5 mins

Personal warmup inspired by RR warmup

Weights - Back / Arms

30 mins

Workout 1

30 mins

My first custom program

Wrist Mass Builder

35 mins

I use bands for these exercises as I don't own any weights

[BWF] RR Skill Day

5 mins

[Reddit-BWF] Skill Day Routine

20 mins

Adjust time/reps based on level. Pick 1 "Mobility work" section. Created 12/11/2020.

whiterteeth Routine

10 mins

2-3 sets of the core 4 movements

♡ KOT ♡

25 mins