Beginner calisthenics routine
A full-body bodyweight routine that fits your week — 2 to 5 sessions, built around your level, with sets and rest already planned. Just open and train.
Why this routine works
Push, pull and legs in the right proportions, so you build evenly and avoid weak spots.
Choose 2 to 5 days — the routine spreads the work so every session counts.
No guessing how many reps or how long to rest. It's all laid out for you.
The routine gets slightly harder each week, so you keep moving forward.
How it works
A few quick tests so the routine starts where you are.
A full-body routine for your week, ready in seconds — free.
Open the app, follow the session, log your reps.
Each week the routine adapts, adding volume and new movements as you improve.
Who it's for
If you've been doing random push-ups and pull-ups with no structure, this gives you a real routine: what to do, how many, how often, and how to progress — all built around your level.
Skills you'll work toward
FAQ
You choose between 2 and 5 days. The routine spreads the work across your week so each session is effective.
Yes. It balances push, pull and legs so you build evenly, with skill work added as you progress.
Most sessions take around 30 to 45 minutes, depending on your level and rest times.
Yes. The routine is built from your starting level, so beginners get manageable volume and easier variations.
No. It's bodyweight-first and works at home. A pull-up bar or rings are optional.
Yes. You can build your routine and start training for free, no credit card required.