Reddit's Bodyweight Fitness Recommended Routine

(91 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.

Boostcamp is proud to host the r/bodyweightfitness Recommended Routine app for free.

Learn more about the program below.

Program Overview
Coachr/BodyweightFitness
LevelBeginner, Novice, Intermediate
GoalBodyweight Fitness, Muscle & Sculpting
EquipmentAt Home
Time Per Workout45 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
on Boostcamp for free
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Week 1
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 2
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 3
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 4
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 5
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 6
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 7
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 8
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 9
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 10
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 11
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Week 12
Day 1
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 2
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
Day 3
ExerciseSetsReps
Yuri's Shoulder Band Warmup1
5-10
Squat Sky Reaches1
5-10
GMB Wrist Prep1
10+
Deadbugs1
30secs
Arch Hangs1
10
Support Hold1
30secs
Easier Squat progression1
10
Easier Hinge progression1
10
Scapular Pulls (Pull-Up #1)3
5-8
Assisted Squat (Squat #1)3
5-8
Parallel Bar Support Hold (Dip #1)3
60secs
Romanian Deadlift (Hinge #1)3
5-8
Vertical Rows (Rows #1)3
5-8
Vertical Pushup (Push-up #1)3
5-8
Plank (Anti-Extension #1)3
30secs
Banded Pallof Press (Anti-Rotation)3
8-12
Reverse Hyperextension (Extension #1)3
8-12
What People Are Saying
4.2/ 5
Jason R.Man, 45
7 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good for finding asymmetry and stability
15 days ago

r/BodyweightFitness Recommended Routine Program Guide

If you're new to fitness or a seasoned fitness enthusiast exploring ways to break away from weightlifting, bodyweight exercises can be a fantastic alternative. They offer the freedom to workout anywhere, anytime, and without any equipment. One approach that has been gaining traction among fitness communities online is the Reddit BodyweightFitness Recommended Routine. This comprehensive, adaptable, and straightforward routine is designed to build strength and muscle using your bodyweight. In this article, we'll explore what this routine is, why you should consider it, and how to do it effectively.

What is the Reddit BodyweightFitness Recommended Routine?

The Reddit BodyweightFitness Recommended Routine is a free, full-body workout plan based on bodyweight exercises. It's been developed by the community members of the Reddit BodyweightFitness subreddit, a group dedicated to sharing and discussing bodyweight-focused workouts.

The routine focuses on a variety of push and pull movements, along with core and leg exercises, to provide a balanced workout that targets all major muscle groups. The program also includes mobility and skill work to improve overall body control and movement efficiency.

Why Choose the Reddit BodyweightFitness Recommended Routine?

Choosing a fitness routine is highly personal, dependent on your goals, preferences, and current fitness levels. So why should you choose the Reddit BodyweightFitness Recommended Routine? Here are some compelling reasons:

1. Versatility and Convenience: This routine can be done anywhere, anytime, with little to no equipment. It's ideal for individuals with busy schedules, frequent travelers, or those who prefer to workout at home.

2. Accessibility: The program is free, easily accessible online, and suitable for both beginners and intermediates. It includes progressions for each exercise, making it adaptable to different fitness levels.

3. Full-Body Workout: The routine ensures a balanced workout, targeting all major muscle groups, improving strength, flexibility, and body control.

4. Community Support: The Reddit BodyweightFitness community is active and supportive, offering a wealth of advice, motivation, and shared experiences.

How to Follow the Reddit BodyweightFitness Recommended Routine

Consistency, commitment, and understanding your body's limitations are key to effectively following the Reddit BodyweightFitness Recommended Routine. Here's a basic breakdown of how to implement this regimen:

1. The Structure: The routine typically involves three workouts per week on non-consecutive days, allowing adequate recovery time.

2. The Phases: Each workout comprises a warm-up, skill work, strength work, and a cool-down phase. The warm-up prepares your body for exercise, skill work improves body control and balance, strength work builds muscle and strength, and the cool-down phase helps in recovery.

3. Exercise Selection and Progression: The routine revolves around a selection of push-ups, pull-ups, dips, rows, squats, and core exercises. Each exercise comes with a progression path, allowing you to start at a level that matches your current abilities and gradually increase the difficulty as your fitness improves.

4. Rest and Recovery: Like any workout routine, adequate rest is crucial for muscle recovery and growth. Ensure you're getting enough sleep, maintaining a balanced diet, and practicing stress management techniques.

5. Tracking Progress: Log your workouts to monitor improvements over time. This will help you adjust your routine as you progress and keep you motivated. Use the Boostcamp App for free to follow the program.

In Conclusion

The Reddit BodyweightFitness Recommended Routine offers a well-structured, accessible, and versatile approach to fitness. Whether you're new to fitness, looking for a home workout routine, or simply want to explore the benefits of bodyweight exercises, this routine is a solid choice.