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
Reddit Bodyweight Workout Routine Spreadsheet
Prefer an app? This program is available on Boostcamp App.
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.