Bodyweight training program from r/bodyweightfitness “Recommended Routine”
This is a popular starting point for many who is interested in bodyweight training and calisthenics.
The Reddit Recommended Routine (RR) is widely considered the “Gold Standard” for bodyweight fitness. It is a full-body workout designed to be performed 3 days a week (e.g., Monday, Wednesday, Friday).
The routine uses “Pairs” to save time: you perform one set of exercise A, rest 90 seconds, perform one set of exercise B, rest 90 seconds, and repeat until 3 sets are finished.
To read the recommended routine from Reddit, click here.
In this article I’ve summarized this program for easy understanding and steps to follow with demonstrations of the exercises included in the program.
What You Need For Reddits Recommended Routine?
Rowing Station (Mandatory): You must have a way to perform horizontal pulls. Use a low bar, gymnastics rings, a sturdy table, or even a knotted bedsheet wedged into a doorframe. Rows are non-negotiable for back health and routine quality.
Pull-Up Station: A pull-up bar, rings, or sturdy monkey bars. You’ll need this once you progress past the basic level.
Dipping Station: Parallel bars are ideal, but you can get creative. The corner of a kitchen counter or two sturdy, heavy chairs can work just as well to get you started.
The Structure: “The Pairing System”
The Reddit Recommended Routine (RR) can feel like a math equation at first, but it’s actually very simple once you see the “flow.”
Think of it like a Menu where you pick the hardest version of an exercise you can do safely, and you perform them in “Super-Sets” to save time.
Instead of doing all your Pull-ups, then all your Squats, you alternate them. This gives your muscles more time to recover without you sitting around doing nothing.
Here is the “Dummy-Proof” breakdown of how to actually execute a workout session
How to do a “Pair”:
- Do a set of Exercise A.
- Start a timer for 90 seconds (Rest).
- Do a set of Exercise B.
- Start a timer for 90 seconds (Rest).
- Repeat this loop until you have done 3 sets of each.
For example:
- 1 Set of Pull-ups (5–8 reps)
- Rest 90s
- 1 Set of Squats (5–8 reps)
- Rest 90s
- Repeat 3 times total.
Phase 1: The Warm-Up (5–10 Minutes)
Do not skip this. These movements prep your joints and wake up your nervous system.
- Yuri’s Shoulder Band Warmup (or Shoulder Dislocates)
- Squat Sky Reaches
- GMB Wrist Prep
- Deadbugs (30 seconds)
- Arch Hangs (10 reps)
- Support Holds (30 seconds)
Phase 2: Strength Work (The Main Pairs)
Perform 3 sets of 5–8 reps for each exercise. Once you can do 3 sets of 8 with perfect form, move to a harder progression.
First Pair: Pulling & Squatting
- A: Pull-up Progression (Scapular pulls → Negatives → Strict Pull-ups)
- B: Squat Progression (Assisted → Full Squat → Bulgarian Split Squats)
- Rest 90s between exercises.
- 3 sets of each exercise.
Second Pair: Dipping & Hinging
- A: Dip Progression (Parallel Bar Dips → Weighted Dips)
- B: Hinge Progression (Romanian Deadlift → Nordic Curls)
- Rest 90s between exercises.
- 3 sets of each exercise.
Third Pair: Rowing & Pushing
- A: Row Progression (Horizontal Rows → Wide Rows → Archer Rows)
- B: Push-up Progression (Incline → Full Push-up → Diamond → Pseudo-Planche)
- Rest 90s between exercises.
- 3 sets of each exercise.
Phase 3: The Core Triplet
Perform as a “circuit.” Do one set of A, rest 60s, B, rest 60s, C, rest 60s. Repeat for 3 rounds.
- A: Anti-Extension (Plank → Plank Arm/Leg Lifts → Ab Wheel Rollouts)
- B: Anti-Rotation (Banded Pallof Press → Ring Pallof Press)
- C: Extension (Reverse Hyper → Arch Body Holds)
Quick Rules for Success
- The 90-Second Rule: Resting 90 seconds between paired exercises means each muscle group gets about 3 full minutes of rest. This is the “sweet spot” for building strength.
- Tempo (10X0): 1 second on the way down, 0 second pause, eXplode on the way up, 0 second pause at the top.
- Progressive Overload: If it feels easy, you aren’t doing a hard enough version. Always pick the progression that challenges you in the 5–8 rep range.
- Consistency: Stick to this for 12 weeks before changing anything. Bodyweight strength is a marathon, not a sprint!
How to Progress (The “Level Up” System)
This is the most important part. You don’t just do the same push-ups forever.
- The Goal: 3 sets of 8 reps.
- If you can’t do 5 reps: The exercise is too hard. Pick an easier version (e.g., Incline Push-ups instead of Floor Push-ups).
- If you can do 8 reps easily: The exercise is too easy. Move to the next “Level” (e.g., Diamond Push-ups instead of regular ones).
Why is it 90 seconds?
By the time you finish your 90s rest, do your Squats, and rest another 90s, your Pull-up muscles have actually rested for over 3 minutes.
Science shows that 3+ minutes of rest allows your muscles to refill their “energy tanks” (ATP) almost 100%, allowing you to pull with maximum strength every single set.
