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
- LevelNovice, Beginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2025 12:54
- Last EditedOct 04, 2025 01:09
Summary
Unlock your strength with Program A, a dynamic 6-week training plan designed for at-home workouts. Committing just three days a week, you'll engage in a mix of bodyweight and dumbbell exercises, targeting everything from your lats to your glutes. Each session focuses on functional movements like Pull-Ups and Cossack Squats, ensuring you build strength and stability while enhancing your overall fitness. Get ready to challenge yourself and see real results!
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%
