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Reddit's Bodyweight Fitness Recommended Routine

Free4.29 (295 reviews)
The Recommend Routine (RR) is the bodyweight training program made by r/BodyweightFitness community.
Program Description

The Reddit Bodyweight Routine is a simple, full-body workout that can be done using only your bodyweight as resistance. It's designed to be performed 3 days per week, with at least one day of rest between workouts.

Workout Structure of Recommended Routine:

  • Warm Up

    • Dynamic stretch

    • Joint prep

    • Movement Practice

  • Strength Work

    • 6 exercises, done in 3 supersets to hit all your big muscle groups in your upper and lower body

    • 3 exercises in a triplet to target your core (abs) strength

Equipment Required for Recommended Routine:

  • Low bar/ gymnastic rings / study table to do row exercises

  • Pull-up bar/ rings / monkey bars to do pull-up exercises

  • Parallel bars / corner of kitchen counter / 2 sturdy chairs to do dip exercises

Remember to listen to your body and only do as many reps as you can comfortably handle. As you get stronger and can hit the top end of the target rep range for all prescribed sets, you can switch to a more difficult exercise progression. Remember to take proper rest, eat a healthy diet, and sleep plenty while doing the RR.

Read the full program guide at the link below for full program details.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
r/BodyweightFitness
Beginner, Novice, Intermediate
At Home
45 minutes
3 days
12 weeks
What People Are Saying
See All
Erikas P. Man, 23
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
2 days ago
Zestsystem Man, 26
2 weeks complete
No modifications
2 days ago
Nico B. Man, 39
2 weeks complete
No modifications
2 days ago
Christian W Man, 28
4 weeks complete
9 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
mih199 Man, 27
7 weeks complete
No modifications
5 days ago
Seif Z. Man, 33
2 weeks complete
More than expected strength gains
As expected muscle gains
Marginal modifications
5 days ago
Sunil G. Man, 46
2 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
8 days ago
Shafin A. Man, 24
2 weeks complete
No modifications
9 days ago
Nathan A.
2 weeks complete
No modifications
9 days ago
simone Man, 25
2 weeks complete
No modifications
11 days ago
Mon
Click the exercise name to see demo video. Click ••• to switch progressions. There are 9 exercises. These exercises are to be done in pairs and triplets to save time. Pairing 2 exercises means doing a set of the first exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until you've done 3 sets of that pair. For the triplet, you do a set of the first exercise, rest 60 seconds, do a set of the second exercise, rest 60 seconds, do a set of the third exercise, rest 60 seconds, and repeating until you've done 3 sets of that triplet. Read the full program guide for more info.
1. Superset
1A. Yuri's Shoulder Band Warmup
Warm-up #1. Can also be done with a tee-shirt
SetsTargetIntensity
1
5 - 10 reps
-
1B. Squat Sky Reaches
Warm-up #2. You can do these assisted
SetsTargetIntensity
1
5 - 10 reps
-
1C. GMB Wrist Prep
Warm-up #3. Do as many reps as you want
SetsTargetIntensity
1
10 or more reps
-
1D. Deadbugs
Warm-up #4
SetsTargetIntensity
1
30 seconds
-
1E. Arch Hangs
Warm-up #5. Add these after you reach Negative Pullups. Click alternate exercise for beginner version of Active Hangs.
Alternative Exercise 1: Active Hangs
SetsTargetIntensity
1
10 reps
-
1F. Support Hold
Warm-up #6. Add these after you reach Negative Dips.
SetsTargetIntensity
1
30 seconds
-
1G. Easier Squat progression
Warm-up #7. Add these after you reach Bulgarian Split Squats.
SetsTargetIntensity
1
10 reps
-
1H. Easier Hinge progression
Warm-up #8. Add these after you reach Banded Nordic Curls.
SetsTargetIntensity
1
10 reps
-
2. Superset
2A. Scapular Pulls (Pull-Up #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Arch Hangs (Pull-Up #2)
Alternative Exercise 2: Pull-up Negatives (Pull-Up #3)
Alternative Exercise 3: Pull-ups (Pull-Up #4)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
2B. Assisted Squat (Squat #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8. Read the full program guide for detailed tutorials.
Alternative Exercise 1: Squat (Squat #2)
Alternative Exercise 2: Split Squat (Squat #3)
Alternative Exercise 3: Bulgarian Split Squat (Squat #4)
Alternative Exercise 4: Beginner Shrimp Squat (Squat #5)
Alternative Exercise 5: Intermediate Shrimp Squat (Squat #6)
Alternative Exercise 6: Advanced Shrimp Squat (Squat #7)
Alternative Exercise 7: Weighted Shrimp Squat (Squat #8)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
3. Superset
3A. Parallel Bar Support Hold (Dip #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Negative Dips (Dip #2)
Alternative Exercise 2: Parallel Bar Dips (Dips #3)
SetsTargetIntensity
1
60 seconds
-
2
60 seconds
-
3
60 seconds
-
3B. Romanian Deadlift (Hinge #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Single Legged Deadlift (Hinge #2)
Alternative Exercise 2: Banded Nordic Curl Negatives (Hinge #3)
Alternative Exercise 3: Banded Nordic Curl (Hinge #4)
Alternative Exercise 4: Nordic Curls (Hinge #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4. Superset
4A. Vertical Rows (Rows #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Rows (Rows #2)
Alternative Exercise 2: Horizontal Rows (Rows #3)
Alternative Exercise 3: Wide Rows (Rows #4)
Alternative Exercise 4: Weighted Inverted Rows (Rows #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4B. Vertical Pushup (Push-up #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Pushup (Push-up #2)
Alternative Exercise 2: Full Pushup (Push-up #3)
Alternative Exercise 3: Diamond Pushup (Push-up #4)
Alternative Exercise 4: Pseudo Planche Pushups (Push-ups #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
5. Superset
5A. Plank (Anti-Extension #1)
Core Work. Click ••• to switch to next progression once you can do this exercise.
Alternative Exercise 1: Ring Ab Rollouts (Anti-Extension #2)
SetsTargetIntensity
1
30 seconds
-
2
30 seconds
-
3
30 seconds
-
5B. Banded Pallof Press (Anti-Rotation)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Assisted Knee Copenhagen Plank (Alt #1)
Alternative Exercise 2: Knee Copenhagen Plank (Alt #2)
Alternative Exercise 3: Assisted Copenhagen Plank (Alt #3)
Alternative Exercise 4: Copenhagen Plank (Alt #4)
Alternative Exercise 5: Copenhagen Plank with Movement (Alt #5)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5C. Reverse Hyperextension (Extension #1)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Arch Raises (Alt #1)
Alternative Exercise 2: Arch Body Hold (Alt #2)
Alternative Exercise 3: Arch Body Rocks (Alt #3)
Alternative Exercise 4: Hyper Extension (Alt #B)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
Wed
Click the exercise name to see demo video. Click ••• to switch progressions. There are 9 exercises. These exercises are to be done in pairs and triplets to save time. Pairing 2 exercises means doing a set of the first exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until you've done 3 sets of that pair. For the triplet, you do a set of the first exercise, rest 60 seconds, do a set of the second exercise, rest 60 seconds, do a set of the third exercise, rest 60 seconds, and repeating until you've done 3 sets of that triplet. Read the full program guide for more info.
1. Superset
1A. Yuri's Shoulder Band Warmup
Warm-up #1. Can also be done with a tee-shirt
SetsTargetIntensity
1
5 - 10 reps
-
1B. Squat Sky Reaches
Warm-up #2. You can do these assisted
SetsTargetIntensity
1
5 - 10 reps
-
1C. GMB Wrist Prep
Warm-up #3. Do as many reps as you want
SetsTargetIntensity
1
10 or more reps
-
1D. Deadbugs
Warm-up #4
SetsTargetIntensity
1
30 seconds
-
1E. Arch Hangs
Warm-up #5. Add these after you reach Negative Pullups. Click alternate exercise for beginner version of Active Hangs.
Alternative Exercise 1: Active Hangs
SetsTargetIntensity
1
10 reps
-
1F. Support Hold
Warm-up #6. Add these after you reach Negative Dips.
SetsTargetIntensity
1
30 seconds
-
1G. Easier Squat progression
Warm-up #7. Add these after you reach Bulgarian Split Squats.
SetsTargetIntensity
1
10 reps
-
1H. Easier Hinge progression
Warm-up #8. Add these after you reach Banded Nordic Curls.
SetsTargetIntensity
1
10 reps
-
2. Superset
2A. Scapular Pulls (Pull-Up #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Arch Hangs (Pull-Up #2)
Alternative Exercise 2: Pull-up Negatives (Pull-Up #3)
Alternative Exercise 3: Pull-ups (Pull-Up #4)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
2B. Assisted Squat (Squat #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8. Read the full program guide for detailed tutorials.
Alternative Exercise 1: Squat (Squat #2)
Alternative Exercise 2: Split Squat (Squat #3)
Alternative Exercise 3: Bulgarian Split Squat (Squat #4)
Alternative Exercise 4: Beginner Shrimp Squat (Squat #5)
Alternative Exercise 5: Intermediate Shrimp Squat (Squat #6)
Alternative Exercise 6: Advanced Shrimp Squat (Squat #7)
Alternative Exercise 7: Weighted Shrimp Squat (Squat #8)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
3. Superset
3A. Parallel Bar Support Hold (Dip #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Negative Dips (Dip #2)
Alternative Exercise 2: Parallel Bar Dips (Dips #3)
SetsTargetIntensity
1
60 seconds
-
2
60 seconds
-
3
60 seconds
-
3B. Romanian Deadlift (Hinge #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Single Legged Deadlift (Hinge #2)
Alternative Exercise 2: Banded Nordic Curl Negatives (Hinge #3)
Alternative Exercise 3: Banded Nordic Curl (Hinge #4)
Alternative Exercise 4: Nordic Curls (Hinge #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4. Superset
4A. Vertical Rows (Rows #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Rows (Rows #2)
Alternative Exercise 2: Horizontal Rows (Rows #3)
Alternative Exercise 3: Wide Rows (Rows #4)
Alternative Exercise 4: Weighted Inverted Rows (Rows #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4B. Vertical Pushup (Push-up #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Pushup (Push-up #2)
Alternative Exercise 2: Full Pushup (Push-up #3)
Alternative Exercise 3: Diamond Pushup (Push-up #4)
Alternative Exercise 4: Pseudo Planche Pushups (Push-ups #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
5. Superset
5A. Plank (Anti-Extension #1)
Core Work. Click ••• to switch to next progression once you can do this exercise.
Alternative Exercise 1: Ring Ab Rollouts (Anti-Extension #2)
SetsTargetIntensity
1
30 seconds
-
2
30 seconds
-
3
30 seconds
-
5B. Banded Pallof Press (Anti-Rotation)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Assisted Knee Copenhagen Plank (Alt #1)
Alternative Exercise 2: Knee Copenhagen Plank (Alt #2)
Alternative Exercise 3: Assisted Copenhagen Plank (Alt #3)
Alternative Exercise 4: Copenhagen Plank (Alt #4)
Alternative Exercise 5: Copenhagen Plank with Movement (Alt #5)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5C. Reverse Hyperextension (Extension #1)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Arch Raises (Alt #1)
Alternative Exercise 2: Arch Body Hold (Alt #2)
Alternative Exercise 3: Arch Body Rocks (Alt #3)
Alternative Exercise 4: Hyper Extension (Alt #B)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
Fri
Click the exercise name to see demo video. Click ••• to switch progressions. There are 9 exercises. These exercises are to be done in pairs and triplets to save time. Pairing 2 exercises means doing a set of the first exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until you've done 3 sets of that pair. For the triplet, you do a set of the first exercise, rest 60 seconds, do a set of the second exercise, rest 60 seconds, do a set of the third exercise, rest 60 seconds, and repeating until you've done 3 sets of that triplet. Read the full program guide for more info.
1. Superset
1A. Yuri's Shoulder Band Warmup
Warm-up #1. Can also be done with a tee-shirt
SetsTargetIntensity
1
5 - 10 reps
-
1B. Squat Sky Reaches
Warm-up #2. You can do these assisted
SetsTargetIntensity
1
5 - 10 reps
-
1C. GMB Wrist Prep
Warm-up #3. Do as many reps as you want
SetsTargetIntensity
1
10 or more reps
-
1D. Deadbugs
Warm-up #4
SetsTargetIntensity
1
30 seconds
-
1E. Arch Hangs
Warm-up #5. Add these after you reach Negative Pullups. Click alternate exercise for beginner version of Active Hangs.
Alternative Exercise 1: Active Hangs
SetsTargetIntensity
1
10 reps
-
1F. Support Hold
Warm-up #6. Add these after you reach Negative Dips.
SetsTargetIntensity
1
30 seconds
-
1G. Easier Squat progression
Warm-up #7. Add these after you reach Bulgarian Split Squats.
SetsTargetIntensity
1
10 reps
-
1H. Easier Hinge progression
Warm-up #8. Add these after you reach Banded Nordic Curls.
SetsTargetIntensity
1
10 reps
-
2. Superset
2A. Scapular Pulls (Pull-Up #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Arch Hangs (Pull-Up #2)
Alternative Exercise 2: Pull-up Negatives (Pull-Up #3)
Alternative Exercise 3: Pull-ups (Pull-Up #4)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
2B. Assisted Squat (Squat #1)
Strength Work (Part 1/3). Click ••• to switch to next progression once you can do 3x8. Read the full program guide for detailed tutorials.
Alternative Exercise 1: Squat (Squat #2)
Alternative Exercise 2: Split Squat (Squat #3)
Alternative Exercise 3: Bulgarian Split Squat (Squat #4)
Alternative Exercise 4: Beginner Shrimp Squat (Squat #5)
Alternative Exercise 5: Intermediate Shrimp Squat (Squat #6)
Alternative Exercise 6: Advanced Shrimp Squat (Squat #7)
Alternative Exercise 7: Weighted Shrimp Squat (Squat #8)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
3. Superset
3A. Parallel Bar Support Hold (Dip #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Negative Dips (Dip #2)
Alternative Exercise 2: Parallel Bar Dips (Dips #3)
SetsTargetIntensity
1
60 seconds
-
2
60 seconds
-
3
60 seconds
-
3B. Romanian Deadlift (Hinge #1)
Strength Work (Part 2/3). Click ••• to switch to next progression once you can do 3x8.
Alternative Exercise 1: Single Legged Deadlift (Hinge #2)
Alternative Exercise 2: Banded Nordic Curl Negatives (Hinge #3)
Alternative Exercise 3: Banded Nordic Curl (Hinge #4)
Alternative Exercise 4: Nordic Curls (Hinge #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4. Superset
4A. Vertical Rows (Rows #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Rows (Rows #2)
Alternative Exercise 2: Horizontal Rows (Rows #3)
Alternative Exercise 3: Wide Rows (Rows #4)
Alternative Exercise 4: Weighted Inverted Rows (Rows #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
4B. Vertical Pushup (Push-up #1)
Strength Work (Part 3/3). Click ••• to switch to next progression once you can do this one.
Alternative Exercise 1: Incline Pushup (Push-up #2)
Alternative Exercise 2: Full Pushup (Push-up #3)
Alternative Exercise 3: Diamond Pushup (Push-up #4)
Alternative Exercise 4: Pseudo Planche Pushups (Push-ups #5)
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
5. Superset
5A. Plank (Anti-Extension #1)
Core Work. Click ••• to switch to next progression once you can do this exercise.
Alternative Exercise 1: Ring Ab Rollouts (Anti-Extension #2)
SetsTargetIntensity
1
30 seconds
-
2
30 seconds
-
3
30 seconds
-
5B. Banded Pallof Press (Anti-Rotation)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Assisted Knee Copenhagen Plank (Alt #1)
Alternative Exercise 2: Knee Copenhagen Plank (Alt #2)
Alternative Exercise 3: Assisted Copenhagen Plank (Alt #3)
Alternative Exercise 4: Copenhagen Plank (Alt #4)
Alternative Exercise 5: Copenhagen Plank with Movement (Alt #5)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5C. Reverse Hyperextension (Extension #1)
Click ••• to switch to alternate path exercises.
Alternative Exercise 1: Arch Raises (Alt #1)
Alternative Exercise 2: Arch Body Hold (Alt #2)
Alternative Exercise 3: Arch Body Rocks (Alt #3)
Alternative Exercise 4: Hyper Extension (Alt #B)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-