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Reddit Recommended Routine

The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work. Review the full schedule, then run the template inside IronFlow.

Reddit Recommended Routine
Days / week
3
Weeks
1
Level
Beginner
Focus
Calisthenics

Fit check

Is Reddit Recommended Routine right for you?

A Beginner Calisthenics plan for 3 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Beginner level who want a Calisthenics plan and can train 3 days per week.

Choose another program if

Your schedule or training needs do not match 3 days per week and the listed equipment: Bodyweight, Resistance Band.

Program at a glance

The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.

Max lifts
No max lift setup required before starting
Equipment
BodyweightResistance Band
What you are committing to
Days / week
3 training days each week
Weeks
1 programmed weeks
Sample week
Week 1

Program 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 template

work sets

Program length

Each block represents one programmed week

1
weeks

Relevant alternatives

Compare the closest fits

These plans share some of this program's schedule, goal, experience, or equipment profile.

Hybrid Calisthenics Routine

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Move Routine - Phase 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

Every exercise below comes from the importable template currently stored in the app.

Day 1

Full Body A

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

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

Inverted Row
3 x 5-8

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

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

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

Squat
3 x 5-8

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

Single Leg Romanian Deadlift
3 x 5-8

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

Plank
3 x 30 sec

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

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

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

Day 2

Full Body B

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

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

Inverted Row
3 x 5-8

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

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

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

Squat
3 x 5-8

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

Single Leg Romanian Deadlift
3 x 5-8

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

Plank
3 x 30 sec

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

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

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

Day 3

Full Body C

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

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

Inverted Row
3 x 5-8

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

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

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

Squat
3 x 5-8

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

Single Leg Romanian Deadlift
3 x 5-8

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

Plank
3 x 30 sec

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

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

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 template leaves the decision to you.

After success or failure

Use the source program's success criteria to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this template.

Questions about Reddit Recommended Routine

The stored template has 3 training days per week. Check the day-by-day preview before you start.

The catalog describes 1 programmed weeks. The schedule preview is generated from the same plan data used in the app.

This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.

No. You can select and start the template in guest mode; signing in is optional for sync and backup.

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