Soldier
FBI Fitness Test (PFT): Scoring Tables and an 8-Week Plan
The current FBI fitness test: pull-ups, 300 m sprint, push-ups and 1.5-mile run, full scoring tables for women and men, and an 8-week plan to 10 points.
Read brief →The Field Manual
Every brief
Programming, progressions and standards — sorted newest first. 78 entries on the books.
Recruit
Military Calisthenics Over 50: Free Printable PDF Plan
A free military calisthenics workout for men and women over 50: an 8-week printable PDF plan with joint-friendly regressions, balance work and two rest days between sessions. No gym, no signup.
Read brief → Soldier
Sprint-Drag-Carry: AFT Rules, Standards by Age and a 6-Week Plan
Army Sprint-Drag-Carry rules shuttle by shuttle, official AFT pass and max times for every age group, and a 6-week plan you can run without a sled.
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Army Height and Weight Standards 2026: The Waist-to-Height Chart
The Army dropped its height and weight tables for a waist-to-height ratio under 0.55. Max waist for every height, how it is measured, and how the branches compare.
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Army Preparation Drill: All 10 Exercises, Cadence and Reps
The Army Preparation Drill step by step: all 10 exercises in order, count-by-count form, cadence, reps, commands, modified versions and how long it takes.
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Lower Ab Exercises: 8 Bodyweight Moves That Actually Work
The 8 best lower ab exercises, ranked from beginner to advanced, plus what EMG research says about "lower abs" and what 21 top-ranking guides get wrong.
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Army Recovery Drill: All 8 Exercises, Commands and Hold Times
The current 8-exercise Army Recovery Drill: every stretch in order, step-by-step form, commands, hold times, modified versions and what it really does.
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CPAT Test: All 8 Events, Fail Rules and an 8-Week Prep Plan
The firefighter CPAT: all eight events with weights and distances, the warnings that fail you, the 10:20 time budget and an 8-week prep plan.
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Hand Release Push-Up: Army Form Rules, AFT Standards and a 6-Week Plan
How to do a hand-release push-up to the Army standard, what makes a rep not count, the official AFT minimum and maximum reps for every age group, and a 6-week plan to add reps.
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USMC CFT: Events, Scoring Tables by Age and an 8-Week Plan
The Marine Corps Combat Fitness Test explained: the three events, the exact Maneuver Under Fire course, minimum and maximum standards for every age group, how scoring works, and an 8-week plan you can run with minimal gear.
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Navy PRT Standards 2026: Minimums by Age and an 8-Week Plan
Navy PRT standards for push-ups, forearm plank and the 1.5-mile run by age and sex, how scoring works, the alternate cardio options, and an 8-week bodyweight plan to pass with room to spare.
Read brief → Operator
The Murph Workout: Standards, Scaling and an 8-Week Plan
The Murph workout explained: the full Hero WOD, its Navy SEAL history, how to partition and scale it, realistic finish times and an 8-week plan to finish your first Murph.
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Military Calisthenics Over 40: Free Printable PDF Plan
A free military calisthenics workout for men over 40: an 8-week printable PDF plan built around joint-friendly progression and longer recovery. No gym, no signup.
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Calisthenics for Teens: A Safe Workout Plan for High Schoolers
A safe calisthenics workout plan for teens and high schoolers: a 3-day weekly routine with sets and reps, how often teenagers should train, and why bodyweight is safe for growing bodies.
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Calisthenics for Seniors: A Practical Guide to Longevity
Master functional movement with our guide to calisthenics for seniors. Build stability, strength, and independence using simple, joint-friendly bodyweight drills.
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Mastering the Police Academy Workout: A Standards-Based Guide
Prepare for your police academy workout with this no-nonsense 8-week plan. Master the push-ups, sit-ups, and run times needed to succeed in law enforcement.
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Coast Guard PT Test: Training Guide and Standards
Master the Coast Guard PT test with our structured guide. Learn to build push-up, sit-up, and swimming proficiency using proven military training principles.
Read brief → Operator
The Special Forces Workout: Build Functional Conditioning
A special forces workout focuses on work capacity and mental grit. Use our scalable calisthenics framework to build military-grade conditioning at home.
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Calisthenics Results: Timeline at 2 Weeks, 1, 3 and 6 Months
How long calisthenics takes to work: what changes at 2 weeks, 1, 3 and 6 months and 1 year, with push-up, pull-up and squat benchmarks to check yourself against.
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Optimizing Calisthenics Rest Days for Military-Grade Results
Understand how calisthenics rest days impact performance. Learn how to manage calisthenics recovery to ensure progress without burnout or stalled gains.
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Calisthenics Diet Plan: Sample Meal Day and Protein Targets
A simple calisthenics diet plan: a full sample day of meals, how much protein to eat, what to eat before and after training, and how to adjust for cutting or building.
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Dead Hang Benefits: A Military-Style Guide to Grip and Shoulders
Improve your pull-up capacity and shoulder health with dead hang benefits. Learn how to master grip strength for military fitness standards.
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Mastering Resistance Band Calisthenics for Military Fitness
Learn to use resistance band calisthenics to scale your bodyweight training, assist pull-ups, and add load for a standard-driven, military-style routine.
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Street Workout: The No-Nonsense Guide to Outdoor Bodyweight Training
Master street workout with this military-style guide. Learn the fundamental movements, effective training standards, and a beginner-friendly outdoor session.
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Mastering the Parallettes Workout: Simple Strength Standards
Improve your upper body mechanics with a structured parallettes workout. Build baseline strength for military standards with push-ups, L-sits, and dips.
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Mastering the Gymnastic Rings Workout for Military Fitness
A complete guide to the gymnastic rings workout. Learn why calisthenics rings build functional strength, stability, and control for any fitness level.
Read brief → Operator
Mastering the Human Flag Progression: A Tactical Approach
Master the human flag progression with our no-nonsense guide. Learn the mechanics, grip, and specific training drills to hold your body horizontally.
Read brief → Operator
A Realistic Planche Progression for Bodyweight Strength
Master the planche progression with this step-by-step guide. Learn the mechanics, scaling, and essential drills to build elite-level straight-arm strength.
Read brief → Operator
Mastering the Front Lever Progression: A Military Standard Guide
Learn the strict front lever progression using military-style training standards. Build the straight-arm scapular strength required for this advanced move.
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L Sit Progression: Master the Essential Military Core Standard
Master the L sit progression with our no-nonsense guide. Learn the steps from tuck holds to full extensions to build elite core strength and stability.
Read brief → Operator
Pistol Squat Progression: A Military-Grade Training Guide
Master the pistol squat progression with this no-nonsense guide. Learn the mobility drills, scaling options, and standards to build elite single-leg strength.
Read brief → Operator
The Spartan Calisthenics Workout: Brutal Bodyweight Training
Master the Spartan calisthenics workout for maximum results. This no-nonsense, high-volume circuit builds raw strength and grit using only bodyweight.
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The No-Nonsense Prison Workout Routine for Elite Bodyweight Fitness
Master the art of minimal-space training with a proven prison workout routine. Build raw strength and endurance using basic bodyweight movements.
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Mastering the Calisthenics Push Pull Legs Split for Results
Build military-grade strength using a calisthenics push pull legs split. Discover the schedule, progression rules, and bodyweight exercises you need.
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Master the Military Burpee Workout for Elite Conditioning
Build functional endurance and grit with a structured military burpee workout. No equipment needed—just follow these standards for rapid progress.
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Mastering the Marine Corps PFT: Standards and Build-Up Plan
Improve your physical fitness with a guide to the Marine Corps PFT. Learn how to master pull-ups, push-ups, and planks with a structured, standards-driven approach.
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Master the Air Force PT Test: Standards and Training Guide
Crush the Air Force PT test with our no-nonsense calisthenics training guide. Learn standards, form cues, and a structured plan for your push-ups and sit-ups.
Read brief → Recruit
Mastering Army PRT Exercises: A Military Calisthenics Guide
Learn the fundamentals of army PRT exercises to build functional strength. Use these proven military drills for a structured, consistent home bodyweight workout.
Read brief → Operator
Mastering the Navy SEAL Calisthenics Workout Routine
Improve your endurance with a Navy SEAL calisthenics workout. Follow this no-nonsense guide to bodyweight training designed for high-volume results.
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Build Functional Strength With This Boot Camp Workout Plan
Master your bodyweight with a structured boot camp workout plan. Follow this military-inspired guide to improve performance, fitness, and raw strength.
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Mastering Military Fitness Test Standards: A Beginner's Guide
Understand military fitness test standards to build a rock-solid foundation. Learn how to track your progress with professional, bodyweight-based benchmarks.
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Mastering the Army Combat Fitness Test: A Calisthenics Guide
Prepare for the Army Combat Fitness Test with a no-nonsense approach. Learn the six core events, standards, and training strategies to build functional strength.
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Mastering Calisthenics Hamstring Exercises for Real Strength
Build a bulletproof posterior chain with these essential calisthenics hamstring exercises. Follow our no-nonsense guide to training like the military.
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Can You Do Push Ups Every Day? The Truth About Daily Volume
Doing push ups every day can build endurance if managed correctly. Learn how to structure daily volume, use grease-the-groove, and avoid common overuse injuries.
Read brief → Operator
Mastering the Calisthenics Weight Vest: A Standards-Driven Guide
Learn when to use a calisthenics weight vest, how to choose the right load, and how to program weighted calisthenics to build functional military strength.
Read brief → Soldier
Master Your Bodyweight: The Essential Pull Up Bar Workout Guide
Build functional strength with a no-nonsense pull up bar workout. Learn progressions for pulls, rows, and core to meet military-grade fitness standards.
Read brief → Recruit
A 10-Minute Calisthenics Warm Up Routine for Military Readiness
Master this 10-minute calisthenics warm up routine designed to prime your joints, prevent injury, and improve your performance before any bodyweight session.
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Effective Pull Up Alternatives for Building Military-Grade Strength
Master your bodyweight with these effective pull up alternatives. Build the strength needed for your first strict rep using simple, no-nonsense movements.
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Mastering Upper Body Calisthenics Exercises: A Military Protocol
Build functional strength with this complete guide to upper body calisthenics exercises. Learn the standards, progressions, and a balanced two-day split.
Read brief → Soldier
Effective Calisthenics Arm Exercises: Build Size and Strength
Master effective calisthenics arm exercises. Learn the best movements to build biceps and triceps using only your bodyweight, the military way.
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The Essential Calisthenics Full Body Workout for Any Fitness Level
Master the fundamental movements with this efficient calisthenics full body workout. Scalable, no-nonsense training built for consistent results.
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30-Day Military Calisthenics Challenge: Free Printable PDF
A free 30-day military calisthenics challenge: a day-by-day printable PDF calendar with exact reps for push-ups, squats, rows and planks, plus a day-1 and day-30 test. No gym needed.
Read brief → Recruit
Does Calisthenics Build Muscle? A No-Nonsense Guide
Does calisthenics build muscle? Learn the mechanics of bodyweight hypertrophy, progressive overload, and how to program for measurable strength results.
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Calisthenics for Weight Loss: Free 4-Week Fat-Loss Plan
A free 4-week calisthenics plan for weight loss: week-by-week circuits, rest times and rep targets, plus why circuits beat straight sets for burning fat. No gym needed.
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Essential Calisthenics Mobility Exercises for Beginners
Master your movement with these beginner calisthenics mobility exercises. Reduce injury risk, improve range of motion, and build a foundation for strength.
Read brief → Soldier
The Ultimate Calisthenics Shoulder Workout for Military Strength
Build functional, durable shoulders with this no-nonsense calisthenics shoulder workout. Master pike push-ups, pseudo-planche holds, and effective prehab.
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Calisthenics vs Weights: Which Builds More Strength?
Calisthenics vs weights, compared honestly: muscle, strength, cost and convenience, plus beginner-to-advanced rep standards and when it is worth adding weights.
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The Ultimate Calisthenics Workout Chart for Measurable Gains
Master your bodyweight with our printable calisthenics workout chart. Get clear standards, movement patterns, and a proven structure for consistent results.
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Build Real Strength: The Ultimate Calisthenics Workout at Home
Master your body weight with a no-nonsense calisthenics workout at home. Get clear standards, scalable drills, and a weekly routine designed for results.
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Choosing the Right Calisthenics Bars for Military-Style Training
Master your bodyweight with the right gear. Our guide to calisthenics bars covers everything from doorway pull-up bars to heavy-duty outdoor rigs.
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Free Calisthenics Workout Plan: 3-Day Printable Program
A free calisthenics workout plan you can start today: a 3-day full-body program with progressions, rep standards and a printable sheet. No gym, no equipment beyond a bar.
Read brief → Recruit
Mastering the Calisthenics Park: A Military-Style Training Guide
Learn how to use a calisthenics park to build functional, combat-ready strength. Discover how to find a facility, follow proper etiquette, and execute a plan.
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Essential Calisthenics Equipment: A No-Nonsense Guide
Stop wasting money on gimmicks. This guide covers the essential calisthenics equipment you need to build military-grade strength, from beginner to advanced.
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The Ultimate Military Calisthenics Chest Workout: No Bench Needed
Master this military-style calisthenics chest workout to build brute strength without a gym. No bench, just pure bodyweight power for elite conditioning.
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The Ultimate Military Calisthenics Back Workout for Raw Strength
Master your back strength with this elite calisthenics back workout. Follow our gear-free routine designed to build a powerful, functional posterior chain.
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The Ultimate Calisthenics Leg Workout for Military Strength
Master this no-gear calisthenics leg workout designed to build combat-ready power, endurance, and durability without needing a single barbell or squat rack.
Read brief → Soldier
Military Calisthenics Core Workout: Build Combat-Ready Stability
Master this military calisthenics core workout to develop functional, load-bearing strength using zero equipment. Get the tactical edge with our circuit plan.
Read brief → Operator
The Ultimate Handstand Push Up Progression for Military Strength
Master the handstand push up progression with this step-by-step guide. Safely build shoulder power, stability, and control using proven military training methods.
Read brief → Operator
Mastering the Muscle Up Progression: A Military Guide
Unlock your elite strength with this step-by-step muscle up progression. Master the pull-ups, transition drills, and false-grip techniques used in the military.
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Mastering the Dip Progression: The Military Calisthenics Guide
Learn the ultimate dip progression to achieve strict parallel-bar dips. Follow our military-grade guide from bench dips to weighted reps for elite upper body strength.
Read brief → Recruit
The Ultimate Push Up Progression for Military Strength
Master the art of the push up progression from basics to elite power. Follow this step-by-step guide to build military-grade upper body strength today.
Read brief → Recruit
Calisthenics for Beginners: The Ultimate Military-Style Starter Guide
Start your journey with this guide to calisthenics for beginners. Learn foundational movements, weekly progressions, and military-proven training techniques.
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Military Calisthenics Workout PDF: Free 8-Week Printable Plan
Free military calisthenics workout PDF — download the printable 8-week plan with beginner, intermediate and advanced tracks, weekly schedules and rep targets. No signup, no gym, no email wall.
Read brief → Recruit
What Is Military Calisthenics? A Complete Guide
What is military calisthenics? The bodyweight method armed forces use to build strength and endurance — its history, core exercises, standards and how to start.
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Military Calisthenics for Women: Free Printable 8-Week Plan (PDF)
A free military calisthenics workout for women: a printable 8-week PDF plan built around the pull-up, the real fitness standards by branch, and a 60-second baseline test. No gym, no signup.
Read brief → Operator
Ruck-Ready: Building the Engine to Carry Weight
Calisthenics and conditioning that prepare your body for loaded carries and ruck marches — the work that wins the parts of the test nobody trains for.
Read brief → Soldier
The 20-Minute No-Gear Barracks Workout
A full-body bodyweight circuit you can run in a hotel room, a barracks or a backyard — zero equipment, maximum output.
Read brief → Recruit
The Dead Hang to Dead Strict Pull-Up Progression
A six-stage roadmap that takes you from hanging off the bar to strict, military-standard pull-ups — no bands, no kipping.
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Now on iPhone
Military Calisthenics Coach
Train military-style, one guided workout a day
Military Calisthenics Coach builds you a personalized military-style calisthenics plan for iPhone: guided 5–30 minute bodyweight sessions you can run in a barracks, a garage or a hotel room, with timed sets and rests, ranks and streaks.
- A personalized plan that steps up after every 4-week PT test
- Guided timed sessions — no counting, no guessing
- Build your own sessions by time, body zone or focus
Get your personalized plan
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Noted — thanks. We build Android once enough readers ask.
Noted — thanks. We build Android once enough readers ask.
