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
What is r/bodyweightfitness Recommended Routine?
The r/bodyweightfitness Recommended Routine — usually just "the RR" or the BWF recommended routine — is the calisthenics program a million-member community converged on as its default answer. Three full-body sessions a week, built from paired push and pull movements: pull-ups and dips, inverted rows and push-ups, bodyweight squats and single-leg hip thrusts, capped with planks and hanging leg raises for the core. Every strength movement is worked for 3 sets of 5–8 controlled reps.
What makes the RR different from a gym program is that the exercise itself is the variable. There is no bar to load; instead each slot sits on a progression ladder — incline push-ups lead to push-ups, to diamond push-ups, to pseudo-planche work; rows steepen until they become pull-up territory. The version in Durata lists the standard slots; you slide each one up or down its ladder to match your current strength.
Is r/bodyweightfitness Recommended Routine right for you?
For anyone who wants real strength training with no weights — students, travellers, home trainees with a doorway pull-up bar and not much else. Complete beginners can start at the easiest variations (vertical rows, incline push-ups, assisted squats) and climb. It also suits lifters who want a deload-friendly travel routine they can run in a hotel room, minus the dips. If your goal is a big barbell squat or deadlift, bodyweight work will not replace loaded hinging — this builds relative strength, upper-body pushing and pulling, and impressive control, not one-rep maxes.
How progression works
The rule is simple and unforgiving: work each movement from 3×5 up to 3×8 with strict, controlled reps — no kipping, no half range. The moment you own 3×8, you do not add a ninth rep; you move to the next harder variation and drop back to 3×5. Reps in the 5–8 window keep the intensity high enough to build strength rather than just endurance, which is why the RR advances by leverage instead of rep count. There is no weight to auto-increment, so Durata shows the set and rep targets and logs your AMRAP sets while you decide when a variation is beaten — your training history makes the 3×8 moment obvious.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
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 Upsuperset A | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Squat (Bodyweight)superset A | 3×5–8 | 1:30 |
| Chest Dipsuperset B | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Single Leg Hip Thrustsuperset B | 3×6–10 | 1:30 |
| Inverted Rowsuperset C | 3×5–8 | 1:30 |
| Push Upsuperset C | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Plank | 3 × 0:30 hold | 1:00 |
| Hanging Leg Raise | 3×6–12 | 1:00 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull Upsuperset A | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Squat (Bodyweight)superset A | 3×5–8 | 1:30 |
| Chest Dipsuperset B | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Single Leg Hip Thrustsuperset B | 3×6–10 | 1:30 |
| Inverted Rowsuperset C | 3×5–8 | 1:30 |
| Push Upsuperset C | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Plank | 3 × 0:30 hold | 1:00 |
| Hanging Leg Raise | 3×6–12 | 1:00 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull Upsuperset A | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Squat (Bodyweight)superset A | 3×5–8 | 1:30 |
| Chest Dipsuperset B | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Single Leg Hip Thrustsuperset B | 3×6–10 | 1:30 |
| Inverted Rowsuperset C | 3×5–8 | 1:30 |
| Push Upsuperset C | 1×5–8+ AMRAP 2×5–8 | 1:30 |
| Plank | 3 × 0:30 hold | 1:00 |
| Hanging Leg Raise | 3×6–12 | 1:00 |
r/bodyweightfitness Recommended Routine — common questions
What equipment does the RR need?
A pull-up bar and something to dip on — parallettes, rings, sturdy chairs or parallel bars at a park. That covers everything; rings are the popular upgrade because they scale rows and dips almost infinitely, but they are optional.
What if I cannot do a pull-up or a dip yet?
Start lower on the ladder. Pull-ups regress to negatives, banded pull-ups and body rows; dips regress to support holds, negatives and push-up variations. Working 3×5–8 on the regression builds exactly the strength the full movement needs — most people get their first pull-up within a few months on the RR.
How long does a session take?
Around 45–60 minutes done as written. The community version pairs exercises into supersets — a pull paired with a push, resting about 90 seconds between — which is the main trick for keeping the session under an hour without cutting sets.
Can I build muscle with only bodyweight?
Yes — hard sets near failure grow muscle whether the resistance is iron or leverage, and the 5–8 rep variations here are genuinely heavy for the working muscles. The upper body responds especially well. Legs are the honest weak point of calisthenics; add weight to squats or hip thrusts with a backpack or a dumbbell when bodyweight versions get easy.
When should I move on from the Recommended Routine?
When you are deep into the ladders — weighted pull-ups and dips, pistol squat territory — and your goals sharpen. Skill-focused athletes move to dedicated ring or planche programming; lifters wanting maximum leg and back size usually add barbell work at that point.
Source: Recommended Routine — r/bodyweightfitness community wiki (open).
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run r/bodyweightfitness Recommended Routine in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
