For menBodyweightAt home

30-day military calisthenics plan for men

Choose a 30-day plan for full-body training with push-ups, core, legs and back work. Follow a structured plan at home, from the foundations to more demanding sessions.

141 exercise demos
5 plan levels
30 days per plan
No gym needed

Read the men’s workout guide

Your 30-day plan

Five men’s plans, from Beginner to Expert. Every day comes in a short and an extended version.

For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day

For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day

For menIntermediate

Men’s Intermediate Plan

Bring more variety into your bodyweight training.

30 days8–15 min a day

For menAdvanced

Men’s Advanced Plan

Explore more demanding movement sequences.

30 days8–15 min a day

For menExpert

Men’s Expert Plan

Take on the most challenging plan in the library.

30 days8–15 min a day

Guides for your 30-day plan

Three useful reads for the men’s track: plan the month, choose your starting point and build your workouts.

All calisthenics guides

Getting started

How to Follow a 30-Day Military Calisthenics Workout Plan

8 min read

Getting started

Calisthenics for Beginners: Your First Week

9 min read

Getting started

Men's Calisthenics Workout: Plans and Progression

7 min read

A workout for today

Ready-made sessions to do on their own.

All men’s workouts

For menBeginnerBack

Posture Reset

Gentle spine mobility and back raises to undo hours of sitting.

8 min10 movements

For menBeginnerBack

Upper Back Activation

Prone pulls, Y-lifts and planks to wake up your upper back.

9 min12 movements

For menIntermediateBack

No-Bar Back Builder

Bar-free pulling: W-pulls, I-lifts and supermans, backed by planks and bridges.

12 min16 movements

For menAdvancedBack

Bulletproof Back

Advanced back-and-core circuit with side planks, prone raises and single-leg bridges.

15 min20 movements

Learn the movements

Watch the demonstration and read the steps before your first session.

All 141 exercises

For men · Standing

Wall Push-Ups

Arms

Difficulty 1/530 sec

Stand an arm's length from a wall and place your hands slightly wider than your shoulders.

For men · On hands and knees

Push-Up

Arms

Difficulty 3/530 sec

Start in a high plank with your hands slightly wider than shoulder-width and your body in a straight line.

For men · Lying on your back

Dead Bug

CoreLegsBack

Difficulty 2/530 sec

Lie on your back with your knees bent and raised and your arms extended upward.

For men · Lying face down

Reverse Snow Angels

BackArms

Difficulty 2/530 sec

Lie on your stomach and raise your straight arms slightly off the floor.

For men · Standing

Wide Air Squat

Legs

Difficulty 2/530 sec

Stand with your feet wider than shoulder-width and turn your toes slightly outward.

For men · On hands and knees

Kneeling Forearm Plank

CoreArmsLegs

Difficulty 1/530 sec

Start in a forearm plank on your knees, forming a straight line from head to knees.

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