This routine is taking from r/bodyweightfitness Reddit Wiki page
I wanted to include a routine on here which can be completed without having to go out to a gym. I did some searching around and this was the best one I could find, it is taken from the r/bodyweightfitness Reddit. The article explains the routine in detail. It can be used for both strength and hypertrophy and also includes some stretching/mobility work which is very useful long term and can help to prevent injuries. I have taken some of the stretches and added them in to my routine which has been helpful.
This routine will cover the following goals:
- Hypertrophy (provided your diet is in check)
- Fat Loss (provided your diet is in check)
Weekly Schedule and Progression
This routine is meant to be done 3 times a week, with at least one rest day in between workout days. So you could do it Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday, or Wednesday, Friday, Sunday. Whatever fits your schedule. Note that all pairs in the strength work specified below are to be done every workout; do not split them up over the course of the week.
You perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Try to beat your previous numbers every workout. When you hit the upper end (so you can do 3 sets of 8 reps), you move up in the progression and start the next workout with 3 sets of 5 again. Note that this means that you only pick one of the exercises from each of the listed progressions. Once you move up in the progression, there’s no need to keep the easier exercises in your routine.
Some of the exercises are static holds, such as the L-sit progression or the tuck front lever in the rowing progression. One set here consists of simply holding the position for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.
Warm-up (~10-15 minutes)
Dynamic Stretches to get the joints nice and loose. Antranik demonstrates all the stretches below in the video below. (Includes everything except the leg swings listed below. Video for that part coming soon.)
|5-10||Band: Straight arm overhead pull downs|
|5-10||Band: Straight arm chest flies|
|5-10||Band: Dislocates||Take a wider grip to make it easier. More info.|
|10+||Wrist mobility exercises||Do as many reps as you want|
|5-10||Front and side leg swings|
Bodyline Work to remind you of the proper positions Find Antranik’s excellent video demonstrating this below.
Move swiftly from one exercise to the next.
|10-60||Plank||Alternative: Forearm Plank|
|10-60||Side Plank||Alternative: Forearm Side Plank|
A couple of notes:
- It’s important to note that these bodyline drills are not meant to be progressed. Simply do one hold for as long as you can hold (somewhat) comfortably and move on. Once you can hold it for 60s, simply keep it like that.
- It also important to note that the warmup can and should be modified if you have particular ‘problem areas’ or ‘tight areas’ that may need special attention.
- If you’re not sweating yet, do 10-20 burpees or squat jumps.
Skill work (~10 minutes)
Time allocated for the skill is including rest. So you just set a timer for 5-10 minutes and go practice your support and your handstand, resting as necessary. When time’s up, you’re done. If you are not able to plank for at least 30 seconds yet, skip the handstand practice for now.
Strength work (~40-60 minutes)
Pairing two exercises means doing a set of the first exercise, then resting 90 seconds, then doing a set of the second exercise and resting 90 seconds, and then repeating until you’ve done all sets of that pair. See here for the schedule completely written out.
You can rest anywhere from 90 seconds to 3 minutes between pairs, whatever you like.
All exercises are to be done in a 10×0 tempo. That means 1 second down, no pause at the bottom, explode up and no pause at the top. When “exploding up”, it’s the intent that matters. If the actual movement is slow, that doesn’t matter. Just don’t artificially slow it down.
If you can’t do diamond pushups and horizontal rows yet (you haven’t met the criteria listed on the exercise page), simply skip these for now.
3 x 5-8 Pullup progression
3 x 5-8 Dipping progression
We recommend doing barbell work for legs. If you have access to barbells (and a squat rack), see below on how to incorporate this in the routine.
3 x 5-8 Squat Progression
3 x 10sec-30sec L-sit Progression
Frequently Asked Questions
I Don’t Have This Much Time!
This routine is about an hour long if you don’t mess around and do the work. As a general rule, you should try and find this time somewhere. Make it a priority.
However, if it’s really not happening, here are the things you can do in order of not-badness (the further down the list, the more “last ditch effort” it becomes):
- Move skill work (especially handstand) to off days. It may be easier to find 10 minutes on an off day then an additional 10 minutes on a workout day. This is fine. You can also do handstand practice at a different time, or both on off days and workout days (a great idea, actually). (saves ~10 minutes)
- Make triplets rather than pairs, like pullups, rest 50s, dips, rest 50s, squats, rest 50s, repeat. (saves ~10 minutes, but not recommended.)
- Drop the bodyline work and wrist mobility. Do burpees instead. (saves ~7 minutes, but really not recommended)
- Do just the warmup, and a single triplet (so cut three exercises). (saves ~10 minutes, but really, really not recommended)
- Don’t workout at all (saves anywhere from 20 to 60 minutes, but really, really, really, really, really, really, really, really, really not recommended)
Integrating Barbell Squats and Deadlifts
The basic process works as follows:
- The first workout of the week, you replace the squat progression by squats, 3 sets of 5 repetitions.
- The second workout of the week, you replace the squat progression by deadlifts, 3 set of 5 repetitions.
- The third workout of the week, you replace the squat progression by squats, 3 sets of 5 repetitions.
So every week, you will be squatting twice and deadlifting once
Before you do your “work sets” it’s a good idea to warm up with less weight for squats and deadlifts: first do a bunch of reps with just the bar, then add weight and do another (slightly smaller) bunch of reps, then add more weight and do another (smaller still) bunch of reps, etc. until you are at the weight you want to be squatting at.
As for actually selecting a weight: the first time, start with just the bar. Then add weights in increments you feel comfortable with. Try to add some weight every workout at first.
Do you have a cheat sheet or something?
Can you switch the order of the exercises?
Yes, as long as you leave the warmup in the warmup, the skill work in the skill work, and the strength work in the strength work.
When do I move on to an intermediate routine?
When you start plateauing (not making progress) for long periods of time (weeks) while your diet, nutrition, and stress levels are in check. You can also move on if you exhaust all the progressions. Or whenever you feel like, but that may not be optimal.
As to what intermediate routine you should do, that depends on your goals. If you don’t know what those are, you’d better start thinking about it! Bodyweight training is very varied, and this routine will have given you a solid basis for most other things you might want to get into. We recommend you develop your own intermediate routine. A short guide can be found here. Another option is Antranik’s intermediate routine.
Can I do this every day?
No. If it were more effective that way, we wouldn’t have made it a 3x a week routine. For more elaboration, see the FAQ on can I train every day?
How soon will I see results?
In your ability to do the exercises, expect progress to start about 2-3 workouts in. Physique progress, 4-6 weeks for you to notice it yourself, 12+ weeks for someone else to notice it. Provided your diet is in check.
Where’s the core work?
The bodyline work, the later stages of the L-sit progression, and pretty much every exercise works the core just fine.
Where’s the arm work?
How are you planning on doing pushups, rows, dips, and pullups without arms?
Is it okay if I make XYZ modification to the routine?
You can make whatever changes you like, but if there was something we could change in the routine to improve results right of the bat for everyone, we would have changed that. The routine is set up in the way it is for various reasons that are too complicated to get into here, and very few of the design decisions were arbitrary. If you don’t know what you’re doing, stick with the routine as written. If you want to learn more about why the routine is set up the way it is, start reading the Basic Programming Principles in our Concept Wednesday series.
This felt way too easy! Is something wrong?
Give it some time. Make sure you’re doing the hardest progressions you can do for 3 sets of 5 to 8 reps. This can take some figuring out in the beginning, so stick with it for a couple weeks and then reevaluate.
Which is better, this routine, or the Startbodyweight routine?
The general consensus is that the Startbodyweight routine is a solid routine for all of strength, hypertrophy, and fat loss (provided you eat correctly), so it doesn’t really matter, so pick one and get going. Indecision is no use if you’re not working out.
Which is better, this routine, or the GymnasticBodies Foundation program?
The GymnasticBodies series have a very different flavour compared to our routines, so this a decision you’ll have to make on your own. You can find our review page of the program here (might be a little out of date). Here are some threads about our routine versus Foundation in specific: thread 1,thread 2, and also make sure to give /u/FatManDan‘s Reasons for Slow Progress on the Foundation Series (part 2) a read.
Do I rest 90sec between EVERY exercise?/Something confused something how into pairs
This is how it should be done:
First pair: Pull ups & Dips (skip these until you can do 3×8 diamond push ups and 3×8 horizontal rows)
pull-ups, rest 90sec, dips, rest 90sec pull-ups, rest 90sec, dips, rest 90sec pull-ups, rest 90sec, dips, rest 90sec
Second pair (Squats & L-sits)
squats, rest 90sec, L-sit, rest 90sec squats, rest 90sec, L-sit, rest 90sec squats, rest 90sec, L-sit, rest 90sec
Third pair: (Push Ups & Rows)
push-ups, rest 90sec, rows, rest 90sec push-ups, rest 90sec, rows, rest 90sec push-ups, rest 90sec, rows