The Bodyweight Fitness Program and More

A bodyweight fitness program is provided free in this page. Be careful – once you pick this one up you'll have no excuse but to follow it religiously. It can be done anywhere, at any time and almost any place.

I say almost just because there are SOME places you couldn't do this workout in, but as soon as you walk outside – it's yours to do.

I'm very happy to see you feel motivated enough to try something new or put the excuse “I don't have time for the gym” excuse into the past.

Here's a tiny portion of the problems you'll avoid during your fitness journey.


  • Motivation/Laziness (Maybe)
  • Lack of car
  • Car problems
  • Rainy days
  • Skipping a workout to watch over the kids
  • Paying for overly expensive gym memberships
  • Having to buy expensive memberships for your whole family
  • Annoying friend at the gym
  • Lack of good music at the gym
  • Too much space in your home
  • Sweat everywhere (Or lack of)
  • Poor local gyms
  • Closing hours
  • Too many excuses to skip a workout
  • A lot of lost time traveling
  • A lot of lost time in line for an exercise machine
  • A lot of lost time dressing up/dressing down
  • A 60 minute workout turns into a 120 minute workout with travel+waiting
  • Limited workout time
  • Limited behavior / no swearing, yelling in some gyms


The situations and problems above won't happen with your bodyweight fitness program. Unless, of course, you decide to do it in the gym (Don't, even if you do seriously need visual motivation, just invite a few friends or have a poster/pictures on your phone). If you dislike reading, skip into the program. If you dislike anything but ab exercises, click here.

The great thing about bodyweight (calisthenics) training is that anybody can do it. Not everyone will start at the same level, but everyone can start. Whether it be knee push ups or mini knee lifts. There is a beginning for everybody – no one is ruled out.

This type of bodyweight fitness program increase your strength, your strength as a unit (core, body as a single piece), muscle size, speed, power, balance, tendon/ligament/bone strength, coordination and probably more (including self esteem and trust for your body).

Forget about the habit of preparing to go to the gym and driving there – you can workout within minutes. I do understand that many go to the gym to simply get away from their daily life, but you can do that with this too.

Nobody is forcing you to workout near your home, you can drive to a park or a distant place which is far more beautiful and relaxing/motivational than any gym.



The Bodyweight Fitness Program

  1. Thoroughly warm up before your workouts – spend at least ~5 minutes doing the same or similar movements you will with less or no weight.
  2. Make sure to ask your doctor if you can work out in an intense manner.
  3. Warm down after workouts – light jogging or the same, but light movements you did in the workout.
  4. Stretch on rest days with some walking/light jogging.
  5. The 6 - 12 rep range is used for building muscle (hypertrophy). Feel free to increase by 5 - 10 ( more endurance) or decrease by 5 – 10 (more strength)
  6. Don't forget to hit every muscle group for optimal body growth, not all workouts are full body (Legs legs legs legs).
  7. Make sure you are doing the workouts which you find interesting and enjoy, otherwise you'll find it difficult to stick to your plan.
  8. If you do not have proper form – you do not have proper results.
  9. It's perfectly fine and possible to get home fitness personal training.

Now that you know that - a pull up bar and/or parallel bars increase the amount of exercises you can do. Consider investing in a pull up bar ($20+), or looking around for one locally.

Nowhere to be found? Wrong, the world is your pull up bar.

There are two ways to go about your bodyweight fitness programs. You can either choose a goal (Muscle gain, endurance gain, power gain, speed gain) or choose a movement you want to achieve (Front lever, back lever, planche, human flag). 

Either way, you can modify the program (add in sports/cardio/low intensity/stretching days) to turn it into daily workouts, instead of three days per week. Still, I do suggest taking at least one day off per week, but do whatever you want to do and achieve greatness.

To achieve the movements, watch the videos next to the images of what you like and follow the progressions. That'll be your bodyweight fitness program – the progressive moves for the thing you want to achieve. For more of those than below, see exercises without equipment.

Handstand push-up [Shoulders, triceps, trapezius]


Front lever [Upper, mid body] Variations: Victorian cross,One arm front lever, Front lever pullups, Ice cream makers


Back lever [Upper, mid body]


L-sit [Obliques, arms - triceps] Variation: V-Sit


Muscle up


Human flag [Abdomen, shoulders]

Planche [Full body] 


Bodyweight Fitness Program Chart

Below I will list what I believe to be the best way of getting into a bodyweight fitness program. This was created by simplefit.org. It is a circuit training workout and it's the one I recommend for newcomers to calisthenics. Why? Because it is so similar to the traditional routine – 3 days a week, set amount or sets(time)/reps.

Once you are advanced bodyweight training is nothing like this, you can do it all day every day provided that you are careful about tendinitis/muscle overuse.

Performing this is fairly simple. You do it on M/W/F, or T/T/S, or whatever you want, just never make it M/T/W (three days in a row).


Day 1 – It's Monday, you wake up happily because you know you won't be paying for that membership anymore and can workout in any tiny amount of time you have. You get into your workout designed room/beautiful place outside and you look at your printed out paper – what to do now?

Set a stopwatch (there's an app for that) to count down from 20 minutes and prepare to do 1 pull up, 2 push ups, 3 squats in that order (done once, that is 1 round). Push yourself to do as many rounds as you can in those 20 minutes.

Day 2 – It's Wednesday. A beautiful day. This time you lazily slide out of bed because you're still sore from Monday. After work, you come home and see the printed out paper from two days ago – you pick it up and it's time to do your workout. Do 2 pull ups, 6 push-ups and 10 squats (1 round) five times in a row, as fast as you can.

Day 3 – It's Friday. You spring out of bed this morning because it's almost the weekend and you're loving the freedom of your new bodyweight fitness program.

Before work you have 30 minutes free, so you just decide to save time and workout there and then. The goal on your paper for day 3 is to perform 10 pull-ups, 21 push-ups and 21 squats. That is all. Just do the amount of reps listed – rest as little or as long as you need, but just get them done.

Move up a level as soon as you feel like it.

Day 1

Day 2

Day 3


Level 1

max rounds in 20 min

1 pull-ups

2 push-ups

3 squats

5 rounds for time

2 pull-ups

6 push-ups

10 squats

for time

10 pull-ups

21 push-ups

21 squats


Level 2

max rounds in 20 min

1 pull-ups

3 push-ups

4 squats

5 rounds for time

3 pull-ups

8 push-ups

13 squats

for time

13 pull-ups

26 push-ups

26 squats


Level 3

max rounds in 20 min

2 pull-ups

3 push-ups

5 squats

5 rounds for time

3 pull-ups

10 push-ups

16 squats

for time

16 pull-ups

33 push-ups

33 squats


Level 4

max rounds in 20 min

2 pull-ups

4 push-ups

6 squats

5 rounds for time

4 pull-ups

12 push-ups

20 squats

for time

20 pull-ups

41 push-ups

41 squats


Level 5

max rounds in 20 min

3 pull-ups

5 push-ups

8 squats

5 rounds for time

5 pull-ups

15 push-ups

26 squats

for time

26 pull-ups

51 push-ups

51 squats


Level 6

max rounds in 20 min

3 pull-ups

6 push-ups

10 squats 

5 rounds for time

6 pull-ups

19 push-ups

32 squats

for time

32 pull-ups

64 push-ups

64 squats


Level 7

max rounds in 20 min

4 pull-ups

8 push-ups

12 squats 

5 rounds for time

8 pull-ups

24 push-ups

40 squats

for time

40 pull-ups

80 push-ups

80 squats


Level 8

max rounds in 20 min

5 pull-ups

10 push-ups

15 squats

5 rounds for time

10 pull-ups

30 push-ups

50 squats

for time

50 pull-ups

100 push-ups

100 squats


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