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r/bodyweightfitness Recommended Routine
The internet's most-recommended full-body bodyweight routine: one balanced session of push, pull, squat, and hinge done three times a week. No weights to track — when you hit the top of the rep range, move up to the next progression.
- Level
- Beginner
- Goal
- Strength & size
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Full Body
| Exercise | Sets × reps | Load |
|---|---|---|
| Pull-Up | 3 × 5 | Your choice |
| Bulgarian Split Squat | 3 × 5 | Your choice |
| Dip | 3 × 5 | Your choice |
| Romanian Deadlift | 3 × 5 | Your choice |
| Dumbbell Row | 3 × 5 | Your choice |
| Push-Up | 3 × 5 | Your choice |
| Plank | 3 × 30 | Your choice |
| Hanging Leg Raise | 3 × 5 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play