Military Calisthenics Workouts & Programs for Men & Women
The real bodyweight circuit-training method behind military PT — broken into a beginner path, a 30-day challenge, a women's program, and a free web-based workout follower.
Bear Crawl · No Equipment
Is “military calisthenics” actually a thing?
Short answer: yes, but not the way the marketing implies.
There's no single, official "military calisthenics" curriculum issued by the Army, Navy, Marines, or any other branch. What actually exists is military physical training (PT) — decades-old, well-documented programming built almost entirely on bodyweight movements, organized into timed circuits with short rest. That structure is exactly what "military calisthenics" content online is describing — the training method is legitimate, the branding is doing some heavy lifting.
Read the full answer on the about page, including why the term gets side-eyed online and what we're doing differently here.
Pick your starting point
Tools that run a session for you, programs to follow week to week, and printable references for training away from a screen.
Interactive Tools
Workout Generator
Pick a duration, hit generate, get a fresh randomized bodyweight circuit sized to fit.
EMOM Timer
Every-minute-on-the-minute rotation through push-ups, squats, sit-ups, and mountain climbers.
Workout Follower
4 fixed programs (beginner through advanced) with a built-in set-by-set timer.
Training Log
A free, private, browser-based log to track every session over time.
Programs & Branch-Specific Goals
For Beginners
New to bodyweight training? Start with lower volume, longer rest, and the exact form cues to build on.
For Women
The same circuit, with scaling guidance based on your current strength — not a separate, watered-down plan.
30-Day Challenge
A progressive month-long plan that builds week over week, with scheduled rest days built in.
Navy SEAL Circuit
The push-up, pull-up, and sit-up half of the PST, built into a followable circuit.
Army AFT Prep
Hand-release push-ups and the plank, the bodyweight events of the Army Fitness Test (formerly the ACFT).
Progressions & Pyramid
Push-up and pull-up progressions, a sit-up challenge, and the classic pyramid format.
Free Downloads & Guides
Free Program PDF
Print-and-go version of the standard program for the gym floor, garage, or barracks.
PFT Sheet & Self-Check
A printable score sheet plus a rough self-check for your push-up, sit-up, and plank numbers.
Best Military Calisthenics Apps
An honest look at the apps in this space, including where they're worth paying for.
What It Actually Costs
Free vs. app subscriptions vs. equipment — a real breakdown of what you need to spend, if anything.
Premium, video-guided programs
Everything above is free and complete on its own. Foundations, the 30-Day Transformation, Navy SEAL PST Prep, and Army AFT Prep are the structured versions, with an animated demo of every movement — fully unlocked and free during launch.
See the Premium ProgramsThe circuit, broken down
Every program on this site is built from the same four movement categories, just recombined and scaled.
Push-ups, dips
Chest, shoulders, triceps.
Prone rows, pull-ups
Back, biceps, grip.
Squats, lunges, jump squats
Quads, glutes, hamstrings.
Planks, mountain climbers, burpees
Stability and conditioning.
Military calisthenics, answered
Ready to run the circuit?
Follow the standard program live with a built-in timer — no account, no app download.
Get New Workouts by Email
Occasional new programs and progressions, straight to your inbox. No spam, unsubscribe anytime — and no, this isn't required to use anything else on this site.