The Minimalist Program — Berg Movement
Sondre Berg — Minimalist Program
★★★★★ 4.8 315+ reviews 10,000+ students
Free download · Berg Movement

Stop guessing.
Train with
a plan.

The Minimalist Program — bodyweight, no equipment. Real progressions built around a real schedule. Not random workouts. A structured system.

No spam. Unsubscribe any time.

What's inside

A complete training program.
Yours free.

Not a taster. Not a teaser. A real program — the same progression logic that powers the full Berg Movement app.

100+ Training progressions + bonus calisthenics skill
50 Handstand drill progressions
20–40 min Per session ·
1–6 days/week
0 Equipment needed
(somewhere to pull from recommended)
— A full path to calisthenics strength, from first push-up to advanced skill work.
— A complete handstand drill path — 50 progressions from wall holds to freestanding balance.
— Real progressions that adapt when you do. Not a fixed workout list — a system.
The real problem

Most programs fail
before week three.

A plan that doesn't fit your life is doomed from day one. A program that doesn't force progress is just exercise. 20 consistent, well-programmed minutes beats 90 random ones. Every. Single. Time.
  • 01
    Random workouts don't build bodies. Progressions do. An exercise is static. A progression isn't. Every movement in this program has a clear next step the moment the current one stops being hard. The program grows with you.
  • 02
    20–40 minutes is enough — if it's structured right. The Minimalist Program is a repeatable workout scheme. Same structure every session — choose between exercise alternatives and level up the progressions as you progress. No wasted time deciding what to do. Show up and train.
  • 03
    Your level is your numbers. "Beginner / intermediate / advanced" means nothing. What progression? What difficulty? That's where this starts. Nuances matter more than you think.
Coach Sondre Berg
The coach

Coach Sondre Berg

15 years of bodyweight training. 10 years of coaching. World Cup competitor. MSc. I built the Minimalist Program from the same system as every paid program in the app — same progression logic, same structure, same six principles. The only difference is scope. Run it for four weeks and see what a real plan feels like.

15 yrs bodyweight 10 yrs coaching World Cup finalist MSc 10,000+ students
Real results

10,000+ people. Same system.

Verified reviews across all programs. A few of them.

Stian — before and after
Stian 20/6 · Bodyweight Strength & Aesthetics "Doubled my pull-ups and dips in 10 weeks — on just 20 minutes a day."
Victor — front lever
Victor Front Lever · Single Skill Module "Went from tuck to full front lever in 90 days. Step by step, it works."
Marie — handstand
Marie Handstand TWO "Within the first month I achieved my first freestanding handstand."
Hamza — before and after
Hamza Bodyweight Strength & Aesthetics Visual transformation. Same 20/6 format.
Anonymous, age 70
Anonymous, 70 Bodyweight Strength You're not too old. The system works wherever you're starting from.
Stamatios
Stamatios Single Skill Module Consistent progress. Same system, different skill.

315+ verified reviews  ·  4.8★ average rating

What you're getting

Download the free program.
Keep it forever.

01

The Minimalist Program

100+ progressions. Full calisthenics strength path. 50-progression handstand drill path. 20–40 min · 1–6 days/week · no equipment. Delivered instantly.

02

A coaching email sequence

How to read the progressions, what to do when you miss a day, when to move up. Coaching context — not a sales drip.

03

A free program-match quiz + the road ahead

When you're ready to go deeper, the quiz maps you to your perfect individualised program in the Berg Movement app — Bodyweight Strength & Aesthetics, Calisthenics ONE / TWO / THREE, Handstand, a Single Skill Module, or a combination. No guessing.

Berg Movement app

Want to go further?

50+ programs in the app — Bodyweight Strength & Aesthetics, Calisthenics ONE / TWO / THREE, Handstand, Single Skill Modules, combination programs and much more. 7-day free trial.

Already know you want the full experience?

Answer a few questions — get matched to the exact program for your level and goals. No guessing.

Common questions

FAQ

Is this really free? +
Yes. No credit card, no trial period. Enter your email and the program is delivered immediately. You'll get a short coaching email sequence after — that's it.
I'm a complete beginner. Is this for me? +
Yes. The program starts from the ground up — every movement begins at the easiest possible progression. You don't need to be able to do a single push-up or pull-up to start. You'll build toward them.
How is this different from a YouTube workout? +
A YouTube workout is a fixed exercise list. This is a system of 100+ progressions — every movement has a clear next step. When something gets easy, you move up. When something's too hard, you move back. It adapts. A workout can't do that.
What's the difference between this and the full app? +
Scope. The Minimalist Program is one complete training program — bodyweight strength and a full handstand drill path. The app holds 50+ programs across every goal: Calisthenics Strength & Skill, Handstand, One Arm Handstand, Single Skill Modules (front lever, planche, muscle-up, human flag, and more). Same system, much more depth.
Do I need any equipment? +
No. The entire program is bodyweight-only. A pull-up bar helps for some progressions, but every exercise has a floor-only alternative built in.
How long until I see results? +
Most people notice a difference in strength and body control within 2–3 weeks. Visible changes typically start showing around week 4–6. The program is designed to be run continuously — it grows with you.
Free download

Stop winging it.
Grab the plan.

The Minimalist Program. No equipment, no guesswork. Structured progressions for a real-life schedule.

No spam. Unsubscribe any time.