r/bodyweightfitness Recommended Routine
Also known as: bodyweight · calisthenics · no equipment · home · rr · recommended routine · bwf · no weights
The community-standard bodyweight program — full-body calisthenics three times a week with almost no equipment (a pull-up bar and something to dip on). Work each movement for 3 sets of 5-8 controlled reps; when you own 3×8, step up to a harder variation. Squats, hinges, push-ups, dips, rows and pull-ups build real strength and muscle with nothing but your bodyweight.
Free during beta · auto progression, rest timers & PR tracking built in
r/bodyweightfitness Recommended Routine — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Squat (Bodyweight) | 3×5–8 | 2:30 |
| Chest Dip | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Single Leg Hip Thrust | 3×6–10 | 2:30 |
| Inverted Row | 3×5–8 | 2:30 |
| Push Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Plank | 3×30 | 2:30 |
| Hanging Leg Raise | 3×6–12 | 2:30 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Squat (Bodyweight) | 3×5–8 | 2:30 |
| Chest Dip | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Single Leg Hip Thrust | 3×6–10 | 2:30 |
| Inverted Row | 3×5–8 | 2:30 |
| Push Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Plank | 3×30 | 2:30 |
| Hanging Leg Raise | 3×6–12 | 2:30 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Squat (Bodyweight) | 3×5–8 | 2:30 |
| Chest Dip | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Single Leg Hip Thrust | 3×6–10 | 2:30 |
| Inverted Row | 3×5–8 | 2:30 |
| Push Up | 1×5–8+ AMRAP 2×5–8 | 2:30 |
| Plank | 3×30 | 2:30 |
| Hanging Leg Raise | 3×6–12 | 2:30 |
Source: Recommended Routine — r/bodyweightfitness community wiki (open).
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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