Get strong
at home in 20
minutes a day.
No gym. A real program, not a workout list. Plus everything else I have built.
The 20 minute program, and every other program in the app, from day one.
Start free →Instant access inside the Berg Movement app.
Not sure if this is the right program for you? Take the quiz and find your perfect program →
Proof
Stian doubled his pull-ups and dips in 10 weeks.
On 20 minutes a day. Same program you are looking at.
Prefer the long version? Watch the full 15-minute film →
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 here has a clear next step the moment the current one stops being hard.
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02
20 minutes is enough, if it’s structured right.
Same structure every session. Nothing to plan, nothing to decide. You open the day and you train it.
-
03
Your level is your numbers.
“Beginner, intermediate, advanced” means nothing. Which progression? How many reps? That is where this starts.
The coach
Coach Sondre Berg
I started in 2011 at 20 years as a clueless kid on a gap year who couldn’t do a single one of the things he’d seen on YouTube. Fifteen years later and I competed at World Cup level, coached thousands and have one of the most successful YouTube channels for calisthenics and bodyweight training educational content.
I also have a three-year-old daughter. The 20 minute format is not a marketing angle, it is what I actually have on most days.
- 15 yrs training
- 10 yrs coaching
- World Cup finalist
- 10,000+ students
- 100M+ views
- Dad and business owner
Where I publish
What it is
Six sessions. Twenty minutes each.
A repeatable week you don’t have to think about. Three session types, and each one comes in two variants, A and B. You train all six. Day seven is rest.
Session type 1
Vertical push & pull
Overhead pressing and pulling strength.
Variant AVariant B
Session type 2
Horizontal push & pull
Pressing and rowing. Chest, back, arms.
Variant AVariant B
Session type 3
Legs & core
Lower body strength and midline control.
Variant AVariant B
Bonus
Six 45-minute sessions
For the days you’d rather train longer, or if three workouts a week fits your schedule better.
Every session runs the same shape. A progressive warm-up round to find today’s working level, then high intensity rounds where the real work happens. You log what you did. Next session you beat it.
Equipment
No equipment needed. More options if you have it.
Every exercise has a version you can do with what is already in your home. A bar, rings or a band are a bonus: they open up more variations and more room to progress, but the program never depends on them.
Dips have 27 variations, pull-ups 26 and rows 19. Swap between them in the app whenever you train somewhere new.
Dips
27 variations · level 1 to 40
Rows and pull-ups
19 row variations
26 pull-up variations · level 1 to 35
The levels line up across equipment. The progress you make on chairs carries straight over the day you get rings or a bar.
The honest caveat: pull-ups need something overhead, like a door frame, a beam, a branch or a playground bar. Until you have one, table rows build your pulling strength at home.
The whole body
Your entire body. One 20-minute program.
Real results
Same program. Different starting points.
Verified reviews from students running the 20×6.
“Doubled my pull-ups and dips in 10 weeks — on just 20 minutes a day.”
Visual transformation on the same 20-minute format.
You’re not too old. The system works wherever you’re starting from.
Same system, different goal. It keeps giving you the next step.
315+ verified reviews · 4.8★ average
Why it keeps working
It gets harder as you do.
Most programs hand you a fixed list of exercises. You adapt to them in about six weeks and then you are just maintaining. Every movement here sits on a ladder that runs from level 1 to level 40.
- Level 1Table dips · incline push-ups · elevated rows · bent leg assisted pull-ups · assisted deep squats · hamstring floor curls · laying knee raisesEverything has a version that works from a standing start.
- Level 10Bar dips · archer push-ups · nip to hand rows · pull-ups · half one leg squats · one leg hamstring chair curls · half leg raisesThe moves most people think of as the goal.
- Level 20Weighted ring dips · one arm push-ups · one arm rows · archer pull-ups · one leg squats · ring hamstring curls · negative dragon flagsStrength that outgrows most gym programs.
- Level 30Hip-up ring dips · deep handstand push-ups · two finger assisted one arm pull-ups · straight one arm push-ups · dragon flagsStill the same 20 minutes a day.
- Level 40Weighted ring dips at 50 percent bodyweight · tuck planche ring dips · one arm pull-ups · one finger assisted one arm pull-upsThe top of the ladder, years away for most people.
When the reps at your current level stop being hard, the app moves you up. That is the whole mechanism, and it is the reason this is still working for you in month six rather than month two.
What you get
Bodyweight Strong in 20
You are not buying one program. You get the twenty minute program and the other fifty, and you can stop before you are charged anything.
- Bodyweight Strong in 20. The full 20×6 program, the same one sold on its own
- 45×3 if six days a week does not fit your life
- Handstands, from your first wall hold to free standing
- Skills. Front lever, planche, back lever, muscle-up, human flag, one arm pull-up, 90 degree push-up, press to handstand
- Strength & Skill ONE, TWO and THREE, if you would rather follow a path than pick one skill
- Acrobatics. Tricking and backflips, for when you want to train something that is not strength
- Over 50 programs in total, every exercise on video, every one on a progression ladder
- Cancel in two taps. Nothing is charged during the seven days
Secure checkout. Instant access.
You get everything from the first minute. If it is not for you, cancel inside the app in two taps and you pay nothing at all.
After that it is $29.90 a month, or $229 for the year. No lock-in either way.
There are over fifty, which is either the best part or the most annoying part depending on the day. Answer a few questions and I will tell you where to start.
Common questions
Before you start
I’m a complete beginner. Is this for me?
Yes. Every movement starts at the easiest progression on the ladder. You do not need to be able to do a single push-up or pull-up to start. You build toward them. The 70-year-old in the reviews above started from scratch.
Do I really need no equipment?
For most of the program, nothing at all. Rings or a bar are optional and every exercise has a floor or furniture version on the same progression ladder. The one exception is pulling yourself up, which needs something overhead: a door frame, a beam, a branch. Until you find one, the program keeps building the pulling strength in other ways.
How is this different from a YouTube workout?
A YouTube workout is a fixed list of exercises. You adapt to it in about six weeks and then you are maintaining. This is a system of progressions. When something gets easy you move up, when something is too hard you move back. A video can’t do that.
What if I can’t train six days a week?
The same program in three longer sessions is included in the same purchase. Same exercises, same progressions, same logic, fewer days. Switch between them whenever your week changes.
How long until I see results?
Most people notice a difference in strength and control within 2 to 3 weeks. Visible changes usually start around week 4 to 6. The program is built to be run continuously, so it keeps working long after that.
Is this a subscription?
This one is a subscription, and it includes everything: the twenty minute program plus the other fifty, handstands, skills and acrobatics. Seven days free, then $29.90 a month or $229 a year, and you can cancel in two taps. If you would rather buy the twenty minute program once and own it forever, that is sold separately.
What if it’s not for me?
Seven days free, and nothing is charged until they are up. Cancel inside the app before then and you pay nothing.
Start today
Stop winging it. Get a real plan.
20 minutes a day. Bar and rings optional. Yours for good.
21-day money-back guarantee.