r/bodyweightfitness Recommended Routine

The r/bodyweightfitness Recommended Routine as published in the subreddit wiki. One full-body session run three times a week: six strength movements in three supersetted pairs, then a three-movement core triplet. Every slot is a progression ladder rather than a fixed exercise, so the routine scales from someone who cannot yet do a push-up to someone doing shrimp squats and pseudo planche push-ups.

Anyone starting from scratch with little or no equipment. Also lifters without barbell access, and travellers who need a routine that runs anywhere with a bar to row from.

Three identical sessions a week with a rest day between. Pull-up paired with squat, dip paired with hinge, row paired with push-up — three sets of 5-8 reps each, alternating between the pair with 90 seconds between sets. Then three rounds of an anti-extension, an anti-rotation and an extension movement with 60 seconds rest. A 5-10 minute dynamic warm-up comes first.

You do not add weight — you change the exercise. Pick the hardest variation you can do for 3 sets of 5, add a rep per set each session until you reach 3 sets of 8, then step up to the next variation and start again at 3 sets of 5. Static holds graduate at 3 sets of 30 seconds. VALDA shows you the ladder for each slot and lets you pick your rung; it does not move you up automatically.

The Recommended Routine is maintained by the r/bodyweightfitness moderators as a living document and has been revised repeatedly since it was first published; this is the version released in the Summer of 2018. The subreddit distributes it free and explicitly asks that nobody be charged for it.