The Reddit Recommended Routine — Complete Guide (2026)
The Recommended Routine (RR) from r/bodyweightfitness is the most popular bodyweight strength program on the internet. It is free, community-tested, and scales from complete beginner to intermediate. This guide breaks down every exercise with links, progressions, and tips so you can start today.
Quick Start
Weekly Schedule
| Day | Activity |
|---|---|
| Monday | Recommended Routine |
| Tuesday | Rest / Cardio / Mobility |
| Wednesday | Recommended Routine |
| Thursday | Rest / Cardio / Mobility |
| Friday | Recommended Routine |
| Saturday | Rest / Cardio / Mobility |
| Sunday | Rest |
At a Glance
Ready to start? Follow the RR with built-in timers and tracking.
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Equipment You Need
Pull-Up Bar
Required. Doorframe, wall-mounted, or park bar. This is the only thing you truly need.
Parallel Bars / Dip Station
Recommended. Two sturdy chairs work as a substitute for dips and support holds.
Rows Setup
A sturdy table, rings, or a low bar. Needed for horizontal rows (inverted rows).
Resistance Band
Optional. Helpful for band-assisted pull-ups, nordic curls, and shoulder warm-up.
Key Concepts
What is a “Progression”?
A progression is a ladder of exercises ordered from easiest to hardest. You start at the step that matches your current strength and climb up as you get stronger. Each rung is a harder variation of the same movement pattern.
Example: Push-Up Progression. The highlighted step is where a typical beginner starts.
What is a “Pair”?
The RR groups exercises into pairs (supersets). You alternate between two exercises with rest in between. This saves time because one muscle group rests while the other works.
The Workout
Full breakdown of every section. Every exercise links to its demo page.
Part 1: Warm-Up
5-10 minutes · Do every session
Never skip the warm-up. It prepares your joints, raises your core temperature, and activates the muscles you are about to train. Each movement is done for the listed reps or time, with no rest between exercises.
| # | Exercise | Reps / Time | Purpose |
|---|---|---|---|
| 1 | Yuri's Shoulder Band Warmup | 5-10 reps | Shoulder mobility |
| 2 | Squat Sky Reaches | 5-10 reps | Hip + thoracic mobility |
| 3 | Wrist Prep | 10+ reps each | Wrist warm-up for push |
| 4 | Deadbugs | 30 seconds | Core activation |
| 5 | Arch Hangs | 10 seconds | Scapular activation |
| 6 | Support Hold | 30 seconds | Straight-arm strength |
| 7 | Squat (easy) | 10 reps | Leg activation |
| 8 | Hinge (easy) | 10 reps | Posterior chain activation |
Note on activation exercises (items 7 & 8)
For the squat and hinge activation, use the easiest step from each progression that you can do with perfect form. The goal is to warm up the movement pattern, not to fatigue yourself before the strength work.
Part 2: Strength Training
40-60 minutes · 3 pairs + core triplet
Do 3 sets of 5-8 reps per exercise. Rest 90 seconds between each exercise in a pair. When you can do 3 × 8 reps with good form, move to the next step in the progression.
Pull-Up & Squat
Vertical pull paired with lower body push. While your back rests, your legs work — and vice versa.
| Exercise | Sets × Reps | Rest | Muscles |
|---|---|---|---|
| Pull-Up Progression | 3 × 5-8 | 90s | Back, biceps, grip |
| Squat Progression | 3 × 5-8 | 90s | Quads, glutes, core |
Pull-Up Progression
Dip & Hinge
Vertical push paired with posterior chain. Dips build chest, shoulders, and triceps. Hinges build hamstrings, glutes, and lower back.
| Exercise | Sets × Reps | Rest | Muscles |
|---|---|---|---|
| Dip Progression | 3 × 5-8 | 90s | Chest, shoulders, triceps |
| Hinge Progression | 3 × 5-8 | 90s | Hamstrings, glutes, lower back |
Dip Progression
Hinge Progression
Row & Push-Up
Horizontal pull paired with horizontal push. Rows build upper back and rear delts. Push-ups build chest and triceps. This pair balances your posture.
| Exercise | Sets × Reps | Rest | Muscles |
|---|---|---|---|
| Row Progression | 3 × 5-8 | 90s | Upper back, rear delts, biceps |
| Push-Up Progression | 3 × 5-8 | 90s | Chest, triceps, front delts |
Row Progression
Push-Up Progression
Core Triplet
Three core movements done as a circuit after the strength pairs. 3 sets of 8-12 reps (or 30-second holds). Minimal rest between exercises, 60 seconds between rounds.
| Category | Sets × Reps | What it trains |
|---|---|---|
| Anti-Extension | 3 × 8-12 | Prevents low-back overarching |
| Anti-Rotation | 3 × 8-12 | Resists twisting forces |
| Extension | 3 × 8-12 | Strengthens posterior chain |
Anti-Extension
Anti-Rotation
Extension
Workout Complete!
That is the entire Recommended Routine. Fitloop tracks your progressions, times your rests, and shows video demos for every exercise — so you can focus on training.
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Rules for Success
The Level-Up Rule: 3 × 8 → Next Progression
When you can complete 3 sets of 8 reps with good form, move to the next exercise in the progression. If you cannot do at least 3 sets of 5 reps at the new level, spend another week or two building up at the current level first.
Form Over Ego: The 1-0-X-0 Tempo
Every rep should follow this tempo for maximum muscle stimulus and safety:
If you cannot control the lowering phase for a full second, the exercise is too hard. Drop to an easier progression.
Diet Matters
Training provides the stimulus, but food provides the building blocks. Aim for 1.6-2.2g of protein per kg of bodyweight daily. You do not need supplements — whole foods are enough. For a complete nutrition guide, see the thefitness.wiki diet guide.
Common Questions
How soon will I see results?
Most people notice improved posture and energy within 2 weeks. Visible muscle definition typically appears around 6-8 weeks with consistent training and adequate protein. Strength gains come fastest — you will likely add reps or progress exercises every 1-2 weeks in the first few months.
Can I do this every day?
No. The RR is designed for 3 days per week with at least one rest day between sessions (e.g., Mon/Wed/Fri). Your muscles need 48 hours to recover and grow stronger. On rest days, do mobility work, stretching, skill practice, or light cardio instead.
This feels too easy — should I skip ahead?
If you can complete 3 sets of 8 reps with perfect form and a controlled tempo (see the 1-0-X-0 rule above), move to the next progression. If you can not, the exercise is not too easy — your form likely needs work. Film yourself and compare to the demo videos in Fitloop.
I do not have time for the full routine
Drop to 2 pairs instead of 3. Do Pair 1 (Pull-up + Squat) and Pair 3 (Row + Push-up) plus the core triplet. This cuts the session to ~35 minutes while still hitting every major muscle group. Never skip the warm-up.
Can I change the exercise order?
Keep the pair structure intact — the exercises within each pair are chosen so one muscle group rests while the other works. You can swap the order of pairs (e.g., do Pair 2 before Pair 1) without issue. Always do the warm-up first and core triplet last.
Where is the arm work?
Pull-ups and rows train biceps heavily. Dips and push-ups train triceps heavily. Most people do not need dedicated arm work until they are solidly intermediate (weighted pull-ups and ring dips). If you want to add curls and tricep extensions, do them after the main routine — never replace a compound movement.
When should I move to an intermediate program?
When you can do: weighted pull-ups with +50% bodyweight, ring dips for 3x8, pistol squats for 3x8, and full nordic curls for 3x5. At that point you have outgrown the RR and should look at a split routine or skill-focused program.
Adding Barbell Work (Optional)
If you have access to a barbell, you can replace specific bodyweight exercises with their barbell equivalents. This is entirely optional — the bodyweight versions work fine on their own.
| Bodyweight Exercise | Barbell Replacement | Notes |
|---|---|---|
| Squat Progression | Barbell Back Squat | Start with the bar only. Follow a linear progression (e.g., 5 lb per session). |
| Hinge Progression | Barbell Deadlift | Romanian or conventional. Starts at 135 lb for most people. |
| Row Progression | Barbell Row | Pendlay or bent-over. Keep the bodyweight rows as well if you can. |
Resources
Start the Recommended Routine Today
Fitloop is free and comes loaded with the full RR, progressive overload tracking, rest timers, and video demos for every exercise. No credit card required.
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