A free, beginner-friendly calisthenics program you can do at home with no gym or equipment required.
3 days per week • ~60 minutes per session • Build strength & muscle with bodyweight exercises
Tip
📲 Start here: The easiest way to track this workout is with the Fitloop App.
- iPhone: Download on App Store
- Android: Download on Play Store
- Web: Use Interactive Browser Version
- Quick Start
- Equipment
- Key Concepts
- The Workout
- Rules for Success
- Common Questions
- Adding Barbell Work
- Resources
Goal: Build strength, muscle, and lose fat.
| Day | Activity |
|---|---|
| Monday | ✅ Workout |
| Tuesday | 💤 Rest |
| Wednesday | ✅ Workout |
| Thursday | 💤 Rest |
| Friday | ✅ Workout |
| Sat/Sun | 💤 Rest |
Important
Do not do this every day. Muscles grow while you rest, not while you work out.
- Pull-up Bar — or a place to hang
- Parallel Bars — for dips (two sturdy chairs can work)
- A Place for Rows — gymnastics rings, low bar, or sturdy table
- Resistance Band — optional, for warm-ups
Tip
No equipment? Check out the Minimal Routine instead.
You don't add weight plates in this routine — you change the exercise to make it harder.
Click the exercise links below and find the version you can do for 3 sets of 5-8 reps with good form.
Push-up Progression:
Wall → Incline → Knee → Full → Diamond → Archer
↑
[YOUR LEVEL]
To save time, you alternate between two exercises:
┌─────────────┐ ┌─────────────┐ ┌─────────────┐ ┌─────────────┐
│ Exercise A │ → │ Rest 90s │ → │ Exercise B │ → │ Rest 90s │
│ (5-8 reps) │ │ │ │ (5-8 reps) │ │ │
└─────────────┘ └─────────────┘ └─────────────┘ └──────┬──────┘
↑ │
└──────────────────── Repeat 3x ───────────────────────────────┘
This way, each muscle group gets ~3 minutes rest while you keep moving.
| Exercise | Reps/Time | Notes |
|---|---|---|
| Shoulder Dislocates | 5-10 reps | Use a band or broomstick |
| Squat Sky Reaches | 5-10 reps | Open up hips & thoracic spine |
| Wrist Prep | 10+ reps | Essential for push-ups |
| Deadbugs | 30 sec | Core activation |
| Arch Hangs | 10 reps | Scapular activation |
| Support Hold | 30 sec | On parallel bars/rings |
| Squat Activation | 10 reps | Easy squat variation |
| Hinge Activation | 10 reps | Easy hinge variation |
Note: Arch Hangs & Support Hold are added later
Add these once you reach the indicated progression level:
| Exercise | When to Add |
|---|---|
| Arch Hangs | After reaching Negative Pull-ups |
| Support Hold | After reaching Negative Dips |
| Squat Activation | After reaching Bulgarian Split Squats |
| Hinge Activation | After reaching Banded Nordic Curls |
Note
Tempo: 1 second down, explode up, no pauses.
Effort: Stop 1 rep before failure. Form is king.
Perform 3 sets total. Alternate exercises.
| # | Exercise | Reps | Rest |
|---|---|---|---|
| 1 | Pull-up Progression | 5-8 | 90s |
| 2 | Squat Progression | 5-8 | 90s |
Pull-up Progression Steps
Squat Progression Steps
Perform 3 sets total. Alternate exercises.
| # | Exercise | Reps | Rest |
|---|---|---|---|
| 1 | Dip Progression | 5-8 | 90s |
| 2 | Hinge Progression | 5-8 | 90s |
Dip Progression Steps
Hinge Progression Steps
Perform 3 sets total. Alternate exercises.
| # | Exercise | Reps | Rest |
|---|---|---|---|
| 1 | Row Progression | 5-8 | 90s |
| 2 | Push-up Progression | 5-8 | 90s |
Row Progression Steps
Push-up Progression Steps
Do 3 rounds. Cycle through all three exercises.
| # | Exercise | Reps | Rest |
|---|---|---|---|
| 1 | Anti-Extension Progression | 8-12 | 60s |
| 2 | Anti-Rotation Progression | 8-12 | 60s |
| 3 | Extension Progression | 8-12 | 60s |
Core Progression Steps
Anti-Extension (resisting spine extension)
Anti-Rotation (resisting spine rotation)
Extension (strengthening the posterior chain)
Start every workout trying to do 3 sets of 8 reps.
| Situation | Action |
|---|---|
| ✅ Hit 3×8 with good form | Move to the harder exercise (start at 3×5) |
| ❌ Can't hit 3×5 | Move to an easier exercise |
Never sacrifice form for an extra rep. Stop the set when form breaks down.
Tempo (1-0-X-0):
| Phase | Duration | Action |
|---|---|---|
| Down | 1 second | Control the descent |
| Bottom | 0 pause | No rest at bottom |
| Up | X (explode) | As fast as possible |
| Top | 0 pause | No rest at top |
You cannot out-train a bad diet.
| Goal | Action |
|---|---|
| Lose fat | Eat fewer calories than you burn |
| Build muscle | Eat enough protein (~0.8g per lb bodyweight) |
How soon will I see results?
| Milestone | Timeline |
|---|---|
| Performance improvements | 2-3 workouts |
| You notice changes | 4-6 weeks |
| Others notice changes | 12+ weeks |
Assumes your diet supports your goals.
Can I do this every day?
No. Rest days are when your muscles actually grow and get stronger. The routine is designed for 3x/week — doing it daily would be less effective, not more.
This feels too easy. Am I doing something wrong?
Make sure you're doing the hardest progression you can manage for 3×5-8 reps. It takes a few sessions to find your level. Also, soreness ≠ effectiveness.
I don't have time for the full routine!
Options, from best to worst:
- Find the time — it's only ~1 hour, 3x/week
- Make triplets — cycle through 3 exercises instead of pairs (saves ~10 min)
- Do half the exercises — warm-up + one triplet only (not recommended)
Can I change the exercise order?
Yes, as long as:
- Warm-up stays before strength work
- You keep the pairing structure for efficiency
Where's the arm and shoulder work?
It's built in! These are compound movements:
| Exercise | Primary Muscles |
|---|---|
| Push-ups, Dips | Chest, Triceps, Shoulders |
| Pull-ups, Rows | Back, Biceps, Forearms |
You don't need isolation exercises as a beginner.
When should I move to an intermediate routine?
When you:
- Stop making progress for several weeks (while diet/sleep are good)
- Complete most/all progressions
- Have specific goals beyond general strength
How to integrate squats and deadlifts
If you have access to a barbell and squat rack:
| Workout | Replace Squat With | Replace Hinge With |
|---|---|---|
| Day 1 | Barbell Squat 3×5 | Romanian Deadlift 3×8 |
| Day 2 | Barbell Squat 3×5 | Deadlift 3×5 |
| Day 3 | Barbell Squat 3×5 | Romanian Deadlift 3×8 |
Weekly total: 3 squat sessions, 2 RDL sessions, 1 deadlift session
[!TIP] Warm up with lighter weights before your work sets. Start with just the bar your first time.
- 📱 Track your workouts: Fitloop App (iOS / Android)
- 📄 Printable Cheat Sheet
- 📊 Spreadsheet Workout Log
- 🥗 Fix your diet
- 🤸 Skill Day Routine (for rest days)
Based on the r/bodyweightfitness Recommended Routine
Ready to start your bodyweight fitness journey?
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