Military Calisthenics,
Done Properly.
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. Built by an actual combat-sports athlete, not an AI content farm.
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.
Trained, not templated
Built and maintained by Sam, who trains in Muay Thai — a combat sport built entirely around the same push/pull/legs/core conditioning structure that shows up in military PT. Real programming, explained plainly, not a workout dumped on a page.
More about this site →Pick your starting point
This is built as a full hub, not one post — every angle people actually search for, in one place.
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 ACFT Prep
Hand-release push-ups and plank/leg-tuck work for the ACFT's bodyweight events.
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 fitness self-check calculator to see where you stand.
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 ACFT Prep are the structured, video-guided versions — currently filming. Reserve early access to lock in founding pricing.
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.
Inverted 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.