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r/bodyweightfitness Recommended Routine Workout LogSet 1Set 2Set 3Comments on each exercise
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RepsLevelRepsLevelRepsLevel
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r/bodyweightfitness Recommended Routine- Workout 1# Date: Notes on the ProgramWarm-Up
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Pair A1: Pull-Up Progression- 3x5-8Between every exercise, you should rest for 90 secs. so for example Pair A1 & A2, after you finish Pair A1 you will rest for 90 secs. then proceed with Pair A2 and repeat it until you finish 3 sets of each exercise and same applies with the tripletExerciseRepsComments
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Pair A2: Squat Progression- 3x5-8Yuri's Shoulder Band Warm-Up5-10Less good: Stick dislocates, can also be done with a tee-shirt
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Pair B1: Dip Progression- 3x5-8Squat Sky Reaches5-10You can do these assisted.
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Pair B2: Hinge Progression- 3x5-8You can also do skill days on your rest day, here is the link: https://www.reddit.com/r/bodyweightfitness/wiki/kb/skilldayGMB Wrist Prep (Exercises Below)10+Do as many reps as you want
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Pair C1: Row Progression- 3x5-8Fingers Pulsings10+Do as many reps as you want
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Pair C2: Push Up Progression- 3x5-8Do this 3x a week with at least one rest day or skill day in between each workout. Don't purposely split the workout into separate days. It's meant to be a full body workout.Palm Pulsing10+Do as many reps as you want
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Core Triplet D1: Anti-Extension Progression- 3x8-12Side-to-Side Palm Rotations10+Do as many reps as you want
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Core Triplet D2: Anti-Rotation Progression- 3x8-12You progress on the exercises by performing 3 sets of 5 reps of that progresssion on your first session. In subsequent sessions you should try to add one rep per set until you are performing 3 sets of 8 reps with good form. From here you should move on to the next progression, but again at 3 sets of 5 reps. Note that this means that you only perform one of the exercises from each of the listed progressions in each session. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it).Front Facing Elbow Rotations10+Do as many reps as you want
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Core Triplet D3: Extension Progression- 3x8-12Side-to-Side Wrist Stretch10+Do as many reps as you want
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Copy this to a new sheet to track your workouts (see tracking)
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Pull-Up ProgressionSquat ProgressionDip ProgressionHinge ProgressionRow ProgressionPush-Up ProgressionAnti-Extension ProgressionAnti-Rotation ProgressionExtension Progression
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I.Scapular PullsAssisted SquatParallel Bar Support Holds (Up to 30 secs.)Romanian DeadliftVertical RowsVertical Push UpPlankBanded Pallof PressReverse Hyperextensions
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II.Arch HangsSquatNegative Dips (Up to 10 secs.)Single Legged DeadliftIncline RowsIncline Push UpsRing Ab Roll-outsAlternate Path 1: Assisted Knee Copenhagen PlankAlternate Path 1: Arch Raises
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III.Pull-Up Negatives (Up to 10 secs.)Split SquatParallel Bar DipsBanded Nordic Curl NegativesHorizontal RowsFull Push UpsAlternate Path 1: Kneeling Ab Wheel RolloutsAlternate Path 1: Knee Copenhagen PlankAlternate Path 1: Arch Body Hold
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IV.Pull-UpsBulgarian Split SquatWeighted DipsBanded Nordic CurlWide RowsDiamond Push UpsAlternate Path 1: Standing Ab Wheel RolloutsAlternate Path 1: Assisted Copenhagen PlankAlternate Path 1: Arch Body Rocks
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V.Weighted Pull-UpsBeginner Shrimp SquatAlternate Path 1: Ring DipsNordic CurlsWeighted Inverted RowsPseudo Planche Push UpsAlternate Path 2: Tucked Hanging Leg RaisesAlternate Path 1: Copenhagen PlankAlternate Path 2: Hyperextensions
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VI.Alternate Path 1: L-Sit Pull-UpsIntermediate Shrimp SquatAlternate Path 1: Ring RTO DipsAlternate Path 1: Negative Hamstring SlideAlternate Path 1: Tuck Front Lever Alternate Path 1: Ring Push UpsAlternate Path 2: Pike Hanging Leg Raises Negative Alternate Path 1: Copenhagen Plank with Movement
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VII.Alternate Path 2: Arch Body Pull-UpsAdvanced Shrimp SquatAlternate Path 2: HeSPUAlternate Path 1: Hamstring SlideAlternate Path 1: Tuck Front Lever PullsAlternate Path 1: RTO Push UpsAlternate Path 2: Straight Hanging Leg RaisesAlternate Path 2: Ring Pallof Press
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VIII.Alternate Path 2: Type-Writer Pull-UpsWeighted Shrimp SquatsAlternate Path 1: Eccentric Single Leg Sliding Hamstring SlideAlternate Path 2: Archer RowsAlternate Path 1: RTO PPPUAlternate Path 3: Pike Compressions
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IX.Alternate Path 2: Archer Pull-UpsAlternate Path 1: Step-UpsAlternate Path 1: Single Leg Sliding Hamstring SlideAlternate Path 2: One-Arm RowsAlternate Path 2: HeSPU
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X.Alternate Path 1: Deep Step-UpsAlternate Path 2: Beginner Harop Curl
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XI.Alternate Path 2: Partial ROM Pistol SquatAlternate Path 2: Advanced Harop Curl
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XII.Alternate Path 2: Pistol SquatAlternate Path 3: Glute Ham Raise
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Original Post: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine?utm_source=share&utm_medium=ios_app&utm_name=iossmf
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