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Reddit Recommended Routine (Bodyweight)

A community-created calisthenics plan from r/bodyweightfitness. How to use: 1. Do this 3x per week with rest days between (Mon/Wed/Fri or Tue/Thu/Sat) 2. Exercises are paired - do set of A, rest 90 sec, do set of B, rest 90 sec, repeat 3. Choose a progression level where you can do 5-8 reps with good form 4. Do 3 sets of 5-8 reps for each exercise Progression: - When you can do 3x8 with good form, move to harder progression - For holds (L-sit, support): progress when you can hold 30 sec x 3 sets Progression examples: - Pushups: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche - Rows: High Incline -> Low Incline -> Horizontal -> Archer - Pullups: Scapular Pulls -> Negatives -> Pullups -> Weighted - Squats: Assisted -> Bodyweight -> Bulgarian Split -> Pistol Equipment: Pull-up bar, parallel bars or rings (recommended), sturdy surface for rows Review the full schedule, then follow this plan in IronFlow.

Example built-in strength training plan in IronFlow

Days / week: 3
Weeks: 1
Level: Beginner
Focus: Calisthenics

[Fit check]

Is Reddit Recommended Routine (Bodyweight) right for you?

Plan profile: Level Beginner · Focus Calisthenics · Training days per week: 3. Confirm the schedule and equipment below before starting.

Who it is for

Training level: Beginner · Plan focus: Calisthenics · Training days per week: 3

Choose another plan if

This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Bodyweight, Resistance Band

[Plan at a glance]

Plan at a glance

Max lifts

No max lift setup required before starting

Equipment

BodyweightResistance Band

[What you are committing to]

Days / week: Training days each week: 3
Weeks: Planned weeks: 1
Sample week: Week 1

[Plan shape]

Plan shape

See how many planned work sets each week contains and how the block is paced over time.

Weekly volume

Planned work sets from the stored plan

work sets

Plan length

Each block represents one planned week

weeks

Week 1

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[More tools]

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Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

[Day-by-day schedule]

Day-by-day schedule

Every exercise below comes from the built-in plan stored in the app.

Day 1

Full Body A

12 exercises

Warmup: Shoulder Rolls

1 x 20

Shoulders

Warmup - 10 forward, 10 backward

Warmup: Arm Circles

1 x 40

Shoulders

Warmup - 10 small, 10 large each direction

Warmup: Bodyweight Squats

1 x 10

Legs

Warmup - slow and controlled

Pull-ups

3 x 5-8

Back

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Bodyweight Rows

3 x 5-8

Back

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips

3 x 5-8

Chest

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups

3 x 5-8

Chest

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squats

3 x 5-8

Legs

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Romanian Deadlift (Single Leg)

3 x 5-8

Legs

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank

3 x 30 sec

Core

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank

3 x 30 sec/side

Core

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension

3 x 8-12

Core

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

Day 2

Full Body B

12 exercises

Warmup: Shoulder Rolls

1 x 20

Shoulders

Warmup - 10 forward, 10 backward

Warmup: Arm Circles

1 x 40

Shoulders

Warmup - 10 small, 10 large each direction

Warmup: Bodyweight Squats

1 x 10

Legs

Warmup - slow and controlled

Pull-ups

3 x 5-8

Back

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Bodyweight Rows

3 x 5-8

Back

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips

3 x 5-8

Chest

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups

3 x 5-8

Chest

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squats

3 x 5-8

Legs

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Romanian Deadlift (Single Leg)

3 x 5-8

Legs

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank

3 x 30 sec

Core

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank

3 x 30 sec/side

Core

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension

3 x 8-12

Core

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

Day 3

Full Body C

12 exercises

Warmup: Shoulder Rolls

1 x 20

Shoulders

Warmup - 10 forward, 10 backward

Warmup: Arm Circles

1 x 40

Shoulders

Warmup - 10 small, 10 large each direction

Warmup: Bodyweight Squats

1 x 10

Legs

Warmup - slow and controlled

Pull-ups

3 x 5-8

Back

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Bodyweight Rows

3 x 5-8

Back

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips

3 x 5-8

Chest

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups

3 x 5-8

Chest

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squats

3 x 5-8

Legs

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Romanian Deadlift (Single Leg)

3 x 5-8

Legs

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank

3 x 30 sec

Core

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank

3 x 30 sec/side

Core

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension

3 x 8-12

Core

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

[Progression contract]

How it progresses

Automatic rule

When it changes

as you master each movement · when all sets reach the top of the rep range

What changes

The source describes progression, but this plan leaves the decision to you.

After success or failure

Use the source guidance to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this plan.

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