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StreetBarLab

100% free · no app · no signup

Free street workout program, built around your level.

Take a 2-minute level test, get a weekly plan with exact sets, reps and rest times, then follow step-by-step progressions to your first muscle-up, front lever or handstand.

Build my program →Take the level test
levels
3levels
skill roadmaps
6skill roadmaps
bar needed
1bar needed

Today · Mon

Beginner — Full body A

30 min
  • Negative pull-ups3×3–5 reps, 5 s down
  • Support hold on dip bars3×20–30 s
  • Australian rows (high bar)3×8–12
  • Incline push-ups (hands on bar)3×8–12

How it works

From zero to your first skill in 3 steps

  1. 01

    Find your level

    7 quick questions about your pull-ups, dips, push-ups and core. You get your level and your weak point.

    Take the test →
  2. 02

    Generate your plan

    Pick your goal, your training days and session length. Get a full week with sets, reps, rest and coaching cues.

    Open the generator →
  3. 03

    Unlock skills

    Track your progress step by step toward the L-sit, muscle-up, levers, handstand and planche.

    See the roadmap →

Sample weeks

A street workout program for every level

Here's what a 3-day week looks like at each level. Want 2, 4 or 5 days, a strength or skills focus, or no dip bars? The program generator adapts it in one click.

Beginner street workout program

For your first months on the bars. Negatives, rows and support holds build the strength for your first pull-ups and dips. Three full-body sessions a week.

Mon

Full body A

Full body

  1. 01Negative pull-ups

    3 × 3–5 reps, 5 s down

    Jump to the top, lower yourself as slowly as you can. · Rest 60–90 s

  2. 02Support hold on dip bars

    3 × 20–30 s

    Arms locked, shoulders pushed down, body still. · Rest 60–90 s

  3. 03Australian rows (high bar)

    3 × 8–12

    Body straight like a plank, pull your chest to the bar. · Rest 60–90 s

  4. 04Incline push-ups (hands on bar)

    3 × 8–12

    Body in one line, chest to the bar. · Rest 60–90 s

  5. 05Bodyweight squats

    3 × 8–12

    Hips below knees, heels down. · Rest 60–90 s

Wed

Full body B

Full body

  1. 01Scapular pull-ups

    3 × 8–12

    Arms straight, pull your shoulders down and away from your ears. · Rest 60–90 s

  2. 02Negative dips

    3 × 3–5 reps, 4 s down

    Start at the top, lower until shoulders reach elbow height. · Rest 60–90 s

  3. 03Chin-up top hold

    3 × 20–30 s

    Chin over the bar, squeeze and hold without shaking. · Rest 60–90 s

  4. 04Push-ups

    3 × 8–12

    Elbows at ~45°, chest touches the floor. · Rest 60–90 s

  5. 05Reverse lunges

    3 × 8–12

    Long step back, front knee stays over the foot. · Rest 60–90 s

Fri

Full body C

Full body

  1. 01Negative pull-ups

    3 × 3–5 reps, 5 s down

    Jump to the top, lower yourself as slowly as you can. · Rest 60–90 s

  2. 02Support hold on dip bars

    3 × 20–30 s

    Arms locked, shoulders pushed down, body still. · Rest 60–90 s

  3. 03Chin-up top hold

    3 × 20–30 s

    Chin over the bar, squeeze and hold without shaking. · Rest 60–90 s

  4. 04Push-ups

    3 × 8–12

    Elbows at ~45°, chest touches the floor. · Rest 60–90 s

  5. 05Bodyweight squats

    3 × 8–12

    Hips below knees, heels down. · Rest 60–90 s

The method

What makes a street workout program actually work

Most people stall because they repeat the same workout for months. These four rules are built into every plan the generator creates.

01

Progress through variations

No weights to add? You make exercises harder: incline push-up → push-up → diamond → archer. Every level of the program uses the right variation.

02

Balance pull and push

Every week includes as many pulling sets as pushing sets. It's what keeps shoulders healthy when you train on bars several times a week.

03

Train often, not to failure

Bodyweight strength is a skill. Three to five sessions a week, stopping 1–2 reps short of failure, beats one brutal session.

04

Skills come on top of strength

Muscle-ups and levers come from a strong base. The program adds skill work only when your strength is ready for it.

Equipment

All you need is a bar

  • Pull-up bar

    Any park bar or a door-frame bar at home. Essential.

  • Dip bars

    Parallel bars in most street workout parks. Optional — the generator replaces dips if you don't have them.

  • Low bar or bench

    For Australian rows, split squats and elevated push-ups.

  • Your bodyweight

    That's it. No gym membership, no weights.

Skill roadmap

Your path to the big street workout skills

Full roadmap →
Tier 1 · Foundation1–3 months

L-sit

Hold your body up on straight arms with your legs straight out in front.

Tier 1 · Foundation3–12 months

Handstand

Balance upside down on your hands with a straight body line.

Tier 2 · Core street workout3–9 months

Muscle-up

Pull yourself from a hang to above the bar in one explosive movement.

Tier 2 · Core street workout3–6 months

Back lever

Hold your body horizontal, face down, below the bar.

Tier 3 · Advanced statics6–24 months

Front lever

Hold your body horizontal, face up, with straight arms under the bar.

Tier 4 · Elite2–5 years

Planche

Balance your whole body horizontally on your hands, feet off the ground.

FAQ

Street workout program questions

What is a street workout program?

A street workout program is a structured weekly plan of bodyweight exercises done on bars and the floor — pull-ups, dips, push-ups, rows, squats and core work — with sets, reps and rest times that progress over time. Good programs also include skill progressions like the muscle-up or front lever.

Is street workout good for beginners?

Yes. Every exercise has an easier version: negative pull-ups instead of pull-ups, incline push-ups instead of push-ups, support holds instead of dips. A beginner street workout program starts there and builds up to the full movements in a few weeks.

How many days a week should I do street workout?

Three full-body sessions a week is ideal for beginners. Intermediate athletes can train 3–4 times with a pull/push split, and advanced athletes 4–5 times with daily skill practice.

Can you build muscle with street workout?

Absolutely. Muscle grows when you train close to failure with progressive difficulty, and harder bodyweight variations do exactly that. Street workout is especially effective for the back, chest, shoulders, arms and core.

What's the difference between street workout and calisthenics?

They use the same exercises. Calisthenics is the broader term for bodyweight training; street workout is the outdoor, park-based culture of calisthenics with a strong focus on bar skills and freestyle.

How long until I see results?

Most beginners add several reps to their pull-ups and push-ups within 4–6 weeks. Visible muscle changes usually take 2–3 months of consistent training, and skills like the muscle-up 3–9 months.

Latest from the blog

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Start training today

Find your level →

7 questions, 2 minutes. Get your level and your weak point.

Build your program →

A full week with sets, reps and rest, adapted to you.

Unlock a skill →

Step-by-step progressions to the muscle-up, levers and more.