Guides
Free, practical guides from MuscleOG: workout plans you can start today, how to reach your first push-up or pull-up, and how to train for your age and goal.
Calisthenics for beginners: a free 4-week plan
A free 4-week calisthenics plan for beginners: two full-body workouts, three days a week, with easier and harder versions of every exercise.
How to do your first pull-up
Can’t do a pull-up yet? A step-by-step progression from rows and hangs to negatives and your first full pull-up, with a weekly plan.
How to do more push-ups: a 28-day plan
A free 28-day push-up plan: test your max, train 4 days a week with the right version, and add reps safely. Works from zero push-ups up.
Home workout with no equipment: 20-minute full body
A 20-minute full-body home workout with no equipment: warm-up, two circuits and a cool-down, with easier and harder versions of every move.
Calisthenics vs gym: which is better for you?
Calisthenics vs gym training compared: strength, muscle, fat loss, cost, time and injury risk, and how to choose or combine them.
Calisthenics for women: get strong at home
Calisthenics for women: what it does, why it will not make you bulky, and a beginner home workout for glutes, legs, arms and core.
Training after 40: how to start safely
How to start strength training after 40: why it matters, how to warm up, how often to train, recovery, and a simple full-body routine.
Chair exercises for seniors: a 15-minute routine
A gentle 15-minute chair workout for seniors: seated warm-up, strength, tai chi-style moves and stretches, with tips for doing them safely.
Military-style workout at home
A boot-camp style military workout you can do at home with no equipment: push-ups, squats, burpees, planks and runs, with a 4-week progression.
How to lose weight with bodyweight training
How bodyweight training helps you lose weight: the role of diet, why strength training matters, a fat-burning circuit and a realistic weekly plan.
The 7-minute workout: does it work?
Does the 7-minute workout work? What it can and cannot do, the classic 12-exercise routine, and how to make it more effective.
Tai chi for beginners: 6 simple moves
Tai chi for beginners: what it is, its benefits for balance and calm, six simple moves you can do standing or seated, and a 10-minute routine.
A 5-minute warm-up before any workout
A simple 5-minute warm-up for any workout: why to warm up, the six moves, and how to adapt it for strength, cardio or older joints.
Cool-down stretches after a workout
A 5-minute cool-down stretching routine for after any workout: six stretches for legs, hips, chest and back, how long to hold, and tips.
Dumbbell workout at home: full body
A full-body dumbbell workout for home: six exercises, how heavy to go, sets and reps, and how to progress with just one or two pairs.
Gym machines for beginners
A beginner guide to the gym: four key machines and a dumbbell press, how to set them up, how heavy to go, and a simple first full-body workout.