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General Fitness · Beginner · 3 days/week · Ongoing

Bodyweight Recommended Routine

The internet’s favorite no-gym program: paired push/pull and squat/hinge progressions plus a core triplet, three days a week. Progress by moving to a harder variation, not by adding plates.

r/bodyweightfitness — free community program · original program & spreadsheets

How to Progress

  • Hit 3×8 on an exercise → move to the next harder progression (e.g. push-up → diamond → decline → pseudo-planche).
  • Can’t get 3×5 → move back to an easier variation and build up.
  • Do the pairs as supersets: one push, one pull, rest 90 seconds, repeat.

The Program

Full Body (run 3×/week)

Start This Day
Pull-Up3×5–8Pair 1 with dips. Sub inverted rows if pull-ups aren’t there yet.
Dips3×5–8Sub bench dips or slow push-ups to scale down.
Bodyweight Squat3×5–8 (progress to pistols)Pair 2 with the hinge. Progress: squat → split squat → pistol.
Nordic Curl3×5–8Sub sliding leg curls or banded assistance.
Inverted Row3×5–8Pair 3 with push-ups.
Push-Up3×5–8 (progress the variation)
Hanging Knee RaiseCore triplet · 3×8–12
Pallof Press3×10 / side
Back Extension3×8–12