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Home » Programs » Bodyweight Workout Programs » Reddit Recommended Bodyweight Workout Routine Spreadsheet

Reddit Recommended Bodyweight Workout Routine Spreadsheet

Last updated May 27, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Powerlifting meet prep program: No

Program goal: Bodyweight


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment.

Contents

  • 1 Reddit Bodyweight Workout Routine Spreadsheet
  • 2 Bodyweight Routine – Program Description
    • 2.1 Instructions
    • 2.2 Rest time
    • 2.3 Tempo
    • 2.4 Reps
    • 2.5 Order
    • 2.6 Frequency
    • 2.7 Skill Work
    • 2.8 Related Posts

Reddit Bodyweight Workout Routine Spreadsheet

via /r/bodyweightfitness Wiki

Updated Recommended Routine Bodyweight Workout Log | LiftVault.com

Bodyweight Routine – Program Description

This is copied from /u/scienner’s Printable Cheatsheet.

Instructions

There are nine exercises. These exercises are to be done in pairs and one triplet to save time. Pairing two 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. 

Rest time

If 90 seconds is not enough, you can rest up to 3 minutes if you like. 

Tempo

Ideally, all these exercises are to be done in a “10X0” (1,0,X,O) tempo. That means 1 second down, no pause at the bottom, explode up and no pause at the top. When “exploding up”, if the actual movement is slow, that’s okay, it’s the intent that matters. 

Reps

Overall, if your pull-up max is say 8 reps, then go for one rep short of failure, such as 7-7-7 instead of 8-6-5. The key is to not work to failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles. The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles. Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy. 

Order

You can switch the order of the exercises, as long as you leave the warm-up in the warm-up, and the strength work in the strength work. 

Frequency

This routine is written for 3x a week workouts, with at least one rest day in between workouts. For example you could do Mon/Weds/Fri, or Tues/Thurs/Sun, whatever works for your schedule. Don’t train every day – it does not make you more effective. Don’t purposely split the workout into separate days. It’s meant to be a full body workout. 

Skill Work

Want to go upside down? The skill work from the former RR has been moved to a ‘Skill Day’ routine, which can be slotted into this routine (before starting the strength work section) or practised on rest days. 

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Filed Under: Bodyweight Workout Programs, Programs




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