Reddit Recommended Routine (r/bodyweightfitness)

This page contains a community import pack inspired by the structure of the r/bodyweightfitness Recommended Routine. Import it in Re:Do, then customize and repeat. For the directory, see Community Workout Programs.

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At a glance

What this is: a structured full-body routine with progression “slots” you fill with your current variation.
Frequency: 3 days/week (two schedules included: Mon/Wed/Fri and Tue/Thu/Sat)
Includes: standard slots + beginner reduced volume + minimal start + barbell-legs variants
Source inspiration: the r/bodyweightfitness Recommended Routine

How to import

Tap Import in Re:Do above. It opens Re:Do on Routines → Programs → Import with the pack ready. After import, the workouts show up as editable routines.

First time tip: start with the Minimal or Beginner variant, then add slots as the habit sticks.
Progression tip: treat “progression slots” as placeholders for your current exercise variation.
Editing tip: if something is too hard, swap to an easier variation and keep the structure.

What gets imported

This pack contains five routines you can schedule or rotate:

Standard Progression Slots (the main routine structure)
Beginner Reduced Volume (fewer slots for an easier starting point)
Minimal Start (the smallest version to build the habit)
Barbell Legs A (squat + Romanian deadlift options)
Barbell Legs B (squat + deadlift options)

Program contents (slots & variants)

The Recommended Routine is easiest to follow when you treat it as a set of slots. For each slot, pick the right exercise progression for your level and progress it slowly over time.

Exercises: 28
Workouts: 5
Schedules: 2 (Mon/Wed/Fri and Tue/Thu/Sat)

How the workouts are set up

Think of each workout as a set of slots. You choose progressions, then track sets/reps over time.

Warm-up & prep: shoulders, squats, wrists, core activation (8 items)
Strength slots: pull, squat, dip, hinge, row, push (6 items)
Core: anti-extension, anti-rotation, extension (3 items)

Schedules (weekly)

Mon/Wed/Fri: Standard Progression Slots workout
Tue/Thu/Sat: Standard Progression Slots workout

Workouts (Recommended Routine variants)

Standard Progression Slots (17 slots)

Classic Recommended Routine layout: short warm-up, then 6 progression slots (pull, squat, dip, hinge, row, push), then 3 core progressions.

Yuri Shoulder Band Warmup
5–10 controlled reps. Shoulder prep before upper body work.
Squat Sky Reach
5–10 reps. Squat, reach one arm up, rotate through upper back.
Wrist Prep
10+ easy reps. Prepare wrists for push-ups, rows and support work.
Deadbug
Hold or move slowly for trunk control before strength work.
Arch Hang
Add once you are working toward negative pull-ups. 10 controlled reps or short holds.
Support Hold
Add once you are working toward negative dips. Hold support position.
Easy Squat Warm-up
Use an easier squat progression for 10 reps once lower body work is advanced.
Easy Hinge Warm-up
Use an easier hinge progression for 10 reps once hinge work is advanced.
Pull-up Progression
Choose the current pull-up progression you can do cleanly. Work 3x5–8, then move up.
Squat Progression
Choose the current squat progression. Work 3x5–8 with clean depth and control.
Dip Progression
Choose the current dip progression. Use support holds/negatives if needed.
Hinge Progression
Choose the current hinge progression. Keep hips controlled and back neutral.
Row Progression
Rows are integral to the routine. Pick an angle that gives clean 3x5–8.
Push-up Progression
Choose the current push-up progression. Work 3x5–8, no sloppy reps.
Anti-Extension Core Progression
Pick plank, ab wheel/ring rollout style progression. Work 3x8–12 or holds.
Anti-Rotation Core Progression
Pick Pallof press or similar anti-rotation progression. Work 3x8–12.
Extension Core Progression
Pick reverse hyperextension/back extension style progression. Work 3x8–12.

Beginner Reduced Volume (17 slots)

Easier starting variant that swaps the progression slots for simpler movements and keeps volume manageable.

Yuri Shoulder Band Warmup
5–10 controlled reps. Shoulder prep before upper body work.
Squat Sky Reach
5–10 reps. Squat, reach one arm up, rotate through upper back.
Wrist Prep
10+ easy reps. Prepare wrists for push-ups, rows and support work.
Deadbug
Hold or move slowly for trunk control before strength work.
Arch Hang
Add once you are working toward negative pull-ups. 10 controlled reps or short holds.
Support Hold
Add once you are working toward negative dips. Hold support position.
Easy Squat Warm-up
Use an easier squat progression for 10 reps once lower body work is advanced.
Easy Hinge Warm-up
Use an easier hinge progression for 10 reps once hinge work is advanced.
Incline Row (slot 1)
Use rings, low bar, table or another safe setup. Adjust angle to hit clean reps.
Assisted Squat
Use assistance as needed. Smooth reps, full control.
Support Hold / Negative Dip
Hold support or lower slowly if full dips are not ready yet.
Hip Hinge / Romanian Deadlift Pattern
Practice hinge pattern with bodyweight or light load. Back neutral, hips move back.
Incline Row (slot 2)
Use rings, low bar, table or another safe setup. Adjust angle to hit clean reps.
Incline Push-up
Hands elevated. Pick a height that allows clean reps.
Plank
Brace hard, ribs down, glutes active. Stop before form breaks.
Pallof Press
Band/cable at chest height. Press out without rotating.
Reverse Hyper / Arch Raise
Controlled back-side extension. Avoid swinging.

Minimal Start (12 slots)

A minimal “just start” version: warm-up + a small set of foundational movements (squat, push, row, core).

Yuri Shoulder Band Warmup
5–10 controlled reps. Shoulder prep before upper body work.
Squat Sky Reach
5–10 reps. Squat, reach one arm up, rotate through upper back.
Wrist Prep
10+ easy reps. Prepare wrists for push-ups, rows and support work.
Deadbug
Hold or move slowly for trunk control before strength work.
Arch Hang
Add once you are working toward negative pull-ups. 10 controlled reps or short holds.
Support Hold
Add once you are working toward negative dips. Hold support position.
Easy Squat Warm-up
Use an easier squat progression for 10 reps once lower body work is advanced.
Easy Hinge Warm-up
Use an easier hinge progression for 10 reps once hinge work is advanced.
Assisted Squat
Use assistance as needed. Smooth reps, full control.
Incline Push-up
Hands elevated. Pick a height that allows clean reps.
Incline Row
Use rings, low bar, table or another safe setup. Adjust angle to hit clean reps.
Plank
Brace hard, ribs down, glutes active. Stop before form breaks.

Barbell Legs A (Squat + Romanian Deadlift) (17 slots)

Recommended Routine upper-body slots, but legs use barbell squat + Romanian deadlift for the squat/hinge slots.

Yuri Shoulder Band Warmup
5–10 controlled reps. Shoulder prep before upper body work.
Squat Sky Reach
5–10 reps. Squat, reach one arm up, rotate through upper back.
Wrist Prep
10+ easy reps. Prepare wrists for push-ups, rows and support work.
Deadbug
Hold or move slowly for trunk control before strength work.
Arch Hang
Add once you are working toward negative pull-ups. 10 controlled reps or short holds.
Support Hold
Add once you are working toward negative dips. Hold support position.
Easy Squat Warm-up
Use an easier squat progression for 10 reps once lower body work is advanced.
Easy Hinge Warm-up
Use an easier hinge progression for 10 reps once hinge work is advanced.
Pull-up Progression
Choose the current pull-up progression you can do cleanly. Work 3x5–8, then move up.
Barbell Squat
Recommended Routine barbell leg option: squat 3x5 after warm-up sets.
Dip Progression
Choose the current dip progression. Use support holds/negatives if needed.
Romanian Deadlift
Recommended Routine barbell leg option: 3x8 on workout 1 and 3 of the week.
Row Progression
Rows are integral to the routine. Pick an angle that gives clean 3x5–8.
Push-up Progression
Choose the current push-up progression. Work 3x5–8, no sloppy reps.
Anti-Extension Core Progression
Pick plank, ab wheel/ring rollout style progression. Work 3x8–12 or holds.
Anti-Rotation Core Progression
Pick Pallof press or similar anti-rotation progression. Work 3x8–12.
Extension Core Progression
Pick reverse hyperextension/back extension style progression. Work 3x8–12.

Barbell Legs B (Squat + Deadlift) (17 slots)

Recommended Routine upper-body slots, but legs use barbell squat + deadlift for the squat/hinge slots.

Yuri Shoulder Band Warmup
5–10 controlled reps. Shoulder prep before upper body work.
Squat Sky Reach
5–10 reps. Squat, reach one arm up, rotate through upper back.
Wrist Prep
10+ easy reps. Prepare wrists for push-ups, rows and support work.
Deadbug
Hold or move slowly for trunk control before strength work.
Arch Hang
Add once you are working toward negative pull-ups. 10 controlled reps or short holds.
Support Hold
Add once you are working toward negative dips. Hold support position.
Easy Squat Warm-up
Use an easier squat progression for 10 reps once lower body work is advanced.
Easy Hinge Warm-up
Use an easier hinge progression for 10 reps once hinge work is advanced.
Pull-up Progression
Choose the current pull-up progression you can do cleanly. Work 3x5–8, then move up.
Barbell Squat
Recommended Routine barbell leg option: squat 3x5 after warm-up sets.
Dip Progression
Choose the current dip progression. Use support holds/negatives if needed.
Deadlift
Recommended Routine barbell leg option: 3x5 on workout 2 of the week.
Row Progression
Rows are integral to the routine. Pick an angle that gives clean 3x5–8.
Push-up Progression
Choose the current push-up progression. Work 3x5–8, no sloppy reps.
Anti-Extension Core Progression
Pick plank, ab wheel/ring rollout style progression. Work 3x8–12 or holds.
Anti-Rotation Core Progression
Pick Pallof press or similar anti-rotation progression. Work 3x8–12.
Extension Core Progression
Pick reverse hyperextension/back extension style progression. Work 3x8–12.

Who this is for

This structure is useful if you want a repeatable full-body routine that stays stable while the exercises progress. If you train at home, start with the bodyweight-focused variants. If you already lift, the barbell-legs variants keep the same upper-body slots but use squat/deadlift options for legs.

Notes

This is a community pack inspired by a public routine. It is a practical structure, not the full wiki text. For the original references: r/bodyweightfitness · Recommended Routine page.