Calisthenics & Bodyweight Workout Plans

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Man performing a heavy barbell back squat, illustrating the hypertrophy rep range for muscle growth
Gym

Hypertrophy Rep Range: Reps for Muscle Growth (2026)

The hypertrophy rep range explained by muscle group, with research-backed tables, a sample 4-day program, and bodyweight adaptations. Updated for 2026.
Calisthenics

Progressive Overload Training: The Bodyweight & Gym Guide

Progressive overload training explained: 7 methods, bodyweight progression ladders, and a free 4-week plan. Tables included for every level.
Gym

Bodyweight HIIT Workout Plan: 4 Weeks From Beginner to Advanced

A 4-week bodyweight HIIT workout plan with no equipment needed — progressive weekly schedules, RPE targets, exercise regressions/progressions, and a free downloadable PDF.
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Sculpt Soul u2014 Founder, Trainer
Real fitness coaching u2014 minus the hype.

I started Gymnasetips for people who are done with fitness gimmicks and want straightforward guidance that actually works. Every workout, nutrition tip, and guide here is tested in real training u2014 not built to sell supplements.

We built Gymnasetips for people who are tired of fitness gimmicks and just want straightforward guidance that works.

u2014 The Gymnasetips team

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What we cover

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Workouts

Home and gym routines, broken down step by step u2014 easy to follow, hard to mess up.

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Nutrition

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Daily habits

Strength

Progressive programs to take you from your first squat to your first heavy deadlift.

Beginner to advanced

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