KufuBar & Floor
Bar & Floor is a calisthenics training plan in Kufu for 3–5 days a week: bodyweight only — a pull-up bar and the floor. Calisthenics strength that travels. It has 3 sessions and needs a pull-up bar and the floor.
- Days a week
- 3–5
- Sessions
- 3
- Style
- Calisthenics
- Equipment
- A pull-up bar and the floor
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Push
- Push-ups4 × 10–20
- Dips3 × 8–10
- Pike Push-Ups3 × 8–12
- Bench Dips3 × 12–15
Plus a 2-move warm-up and a 3-move cooldown.
Pull
- Pull-ups3 × 8–12
- Inverted Row3 × 10–15
- Wide-Grip Rear Pull-Up3 × 6–10
Plus a 2-move warm-up and a 3-move cooldown.
Legs & Core
- Bodyweight Squat4 × 15–25
- Bodyweight Walking Lunge3 × 12 each
- Single-leg glute bridge3 × 12–15 each
- Hanging Leg Raise3 × 10–15
- Plank3 × 45–60 sec
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
Push opens with push-ups; Pull opens with pull-ups; Legs & Core opens with bodyweight squat.
It is one of the plans Kufu suggests to people who are new to training.