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Program A

by Kc A.

Program Description

Designed to hit nearly every muscle in the body in a calisthenics fashion. One of the workout days is a "hard day" that should be done outside of a climbing session. The other two days can be done after climbing or on rest days. I think the straight arm and lateral day can be skipped if volume is too much. Inspired by r/bodyweightfitness RR.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 12:54
  • Last Edited
    Sep 30, 2025 04:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Glutes
10.1%
Chest
9.3%
Lower Back
8.9%
Abs
8.1%
Front Delts
8.1%
Lats
7.7%
Quadriceps
6.1%
Biceps
5.7%
Hamstrings
5.3%
Forearms
4%
Rear Delts
4%
Middle Delts
4%
Upper Back
3.6%
Adductors
2.8%
Neck
2%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Dip (Bodyweight)
3
-
3
Pistol Squat
3
-
4
L-sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
-
2
Diamond Push Up
3
-
3
Glute Bridge (Dumbbell)
3
-
4
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skin The Cat
3
-
2
Planche Hold
3
-
3
Cossack Squat
3
-
4
Copenhagen Plank
3
-
Week 1
1 / 6 Weeks
Day 3
1
Skin The Cat
3 Sets
-
2
Planche Hold
3 Sets
-
3
Cossack Squat
3 Sets
-
4
Copenhagen Plank
3 Sets
-
Day 1
1
Pull-Up (Bodyweight)
3 Sets
-
2
Dip (Bodyweight)
3 Sets
-
3
Pistol Squat
3 Sets
-
4
L-sit
3 Sets
-
Day 2
1
Ring Row
3 Sets
-
2
Diamond Push Up
3 Sets
-
3
Glute Bridge (Dumbbell)
3 Sets
-
4
Reverse Hyperextension
3 Sets
-