The Recommended Routine

20 Weeks, 3x per week

The r/bodyweightfitness Recommended Routine, packaged as a full progression. You train full body three times a week and move up a level every six weeks: Beginner, then Novice, then Intermediate, with a light joint-prehab recovery week between each phase. Repeat a phase if you cannot yet hit the rep targets before advancing. You need a pull-up bar, dip or parallel bars, and something to row under.

Routines

Objectives