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Bodyweight Fitness Recommended Routine
The default starting point for a reason: it is free, complete and hard to misread. Three full-body sessions a week, a short dynamic warm-up, then strength work in pairs and triplets that keeps a session to about an hour.
The progression rule is the part worth copying. Pick the hardest version of each movement you can do for 3 sets of 5 to 8, and move up only once you hit 3 sets of 8 with good form. If you lack a piece of equipment, the routine offers alternative progressions, and when you stall for weeks rather than days, that is the sign to graduate to something more specialized.
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Hybrid Calisthenics Routine
A gentler free entry for anyone who finds the Recommended Routine intimidating or whose joints need a slower ramp. You choose six exercises that cover the whole body, from push-ups, pull-ups, squats, leg raises, bridges and twists, and work each one through its own ladder of progressions, moving up when you reach the standard for that step.
It asks you to schedule the week yourself, which suits people fitting training around shifts, and it leans on rings as a way to assist early pull-ups, squats and push-ups. The guiding rule is to find a version of each exercise you can do safely and pain-free, then build from there.
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Begin Bodyweight (FitnessFAQs)
For bar trainees who would rather pay once and have every session written out. Daniel Vadnal's beginner program runs three workouts a week of about an hour, builds pull-ups, dips, push-ups and handstands through levels that start at complete beginner, and ships with spreadsheet and PDF logs so tracking is built in.
Know the gap before buying: legs are not included, so you will need to add squats or keep a separate lower-body day. The core equipment is a pull-up and dip bar, with resistance bands, an ab wheel and a dip belt also on the gear list. It is a one-off purchase rather than a subscription.
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Body By Rings (FitnessFAQs)
The pick if you own a pair of rings and want size as well as strength. It needs nothing but the rings, runs four days a week at around an hour a session, and includes spreadsheet and PDF logs.
The entry bar is the useful detail: FitnessFAQs says you are ready once you can do 10 pull-ups, 10 dips and 10 push-ups, so this is a second program rather than a first. Rings punish shaky dips and push-ups far more than a fixed bar, which is exactly why they build stabilizing strength, and why the readiness test is worth respecting.
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Ring Workout Routine (Antranik)
Antranik Kizirian, known to many r/bodyweightfitness readers for his video walkthrough of the free Reddit routine, sells a paid ring program that is a natural next step for anyone who has outgrown it and wants gymnastics-style training on still rings. Expect three sessions a week of 60 to 90 minutes, with warm-up and cool-down guidance built in.
He recommends being able to do 3 sets of 5 pull-ups or push-ups comfortably before starting, which makes it a poor first program despite the sales copy saying beginners are welcome. The longer sessions are the real cost: budget the time honestly before you commit.
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Convict conditioning (2010)
8.0/10on Open Library
Published
The clearest progression ladder in print. Paul Wade's book reduces training to six movements (squat, push-up, pull-up, leg raise, bridge and handstand push-up), each split into ten steps from a version almost anyone can do, and you climb a step only when you meet its standard.
That patience is its strength and its trap. The early steps can feel too easy to bother with, and the final steps vary wildly in difficulty across the six movements. It also has no horizontal rows and light leg work, so pair it with ring rows if you have rings.
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Overcoming Gravity (2011)
8.0/10on Open Library
Published
Second edition (2016)
Not a program to copy but the book that teaches you to write your own, which is what you need once ready-made routines stop fitting. Steven Low's progression charts place bar, ring and floor exercises on a level system, and a dedicated methods chapter explains how to move through those levels and build a routine around your own goals.
It is written for beginners through to advanced trainees, but at nearly 600 pages it rewards readers who enjoy the why as much as the what. Get the second edition: its charts were revised with more accurate level placement and new leg exercises.
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