# bodyweighttrain.ing

> Free bodyweight program builder. Plan push-ups, pulling, squats and skill variations around the equipment available to you.

Agent guide: https://bodyweighttrain.ing/agents/
Portable CLI: https://bodyweighttrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain bodyweighttrain.ing --agent claude --json
Schema: https://bodyweighttrain.ing/api/training/schema
OpenAPI: https://bodyweighttrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Four Week Bodyweight Strength Progression](https://bodyweighttrain.ing/programs/four-week-bodyweighttrain-foundation/index.md)

## Guides
- [Calisthenics Workout for Beginners: A 3-Day Plan](https://bodyweighttrain.ing/blog/calisthenics-workout-for-beginners/index.md): A beginner calisthenics workout you can start today: three full-body days a week, push, pull, squat and core progressions, sets, reps and a sample week.
- [How to Do More Pull-Ups: From Zero to 10 Reps](https://bodyweighttrain.ing/blog/how-to-do-more-pull-ups/index.md): Get your first pull-up and then add reps: negatives, inverted rows, band work, grease the groove and set and rep schemes for every level, with a sample week.
- [How to Get Your First Muscle-Up: A 6-Week Plan](https://bodyweighttrain.ing/blog/how-to-get-your-first-muscle-up/index.md): Earn your first bar muscle-up: the strength prerequisites, the drills that build an explosive pull and a clean transition, and a 6-week progression plan.

## All pages (markdown)
- [Build a bodyweight plan with clear progressions](https://bodyweighttrain.ing/index.md)
- [Create a program with your AI assistant](https://bodyweighttrain.ing/agents/index.md)
- [Training guides](https://bodyweighttrain.ing/blog/index.md)
- [Calisthenics Workout for Beginners: A 3-Day Plan](https://bodyweighttrain.ing/blog/calisthenics-workout-for-beginners/index.md)
- [How to Do More Pull-Ups: From Zero to 10 Reps](https://bodyweighttrain.ing/blog/how-to-do-more-pull-ups/index.md)
- [How to Get Your First Muscle-Up: A 6-Week Plan](https://bodyweighttrain.ing/blog/how-to-get-your-first-muscle-up/index.md)
- [Questions about bodyweighttrain.ing](https://bodyweighttrain.ing/faq/index.md)
- [Privacy](https://bodyweighttrain.ing/privacy/index.md)
- [Free bodyweight programs](https://bodyweighttrain.ing/programs/index.md)
- [Four Week Bodyweight Strength Progression](https://bodyweighttrain.ing/programs/four-week-bodyweighttrain-foundation/index.md)
- [Terms](https://bodyweighttrain.ing/terms/index.md)