The most popular bodyweight routine on the internet. 3 full-body workouts per week covering push, pull, legs, and core progressions.
Learn more about this program→Routines in this Program
Day 1: Warmups
Today we'll learn the warmup exercises.
Day 2: 1st Pair
Today we'll add the 1st pair of strength exercises to what we've learned so far.
Day 3: 2nd Pair
Today we'll add the 2nd pair of strength exercises to what we've learned so far.
Day 4: 3rd Pair
Today we'll add the 3rd pair of strength exercises to what we've learned so far.
Day 5: Core Triplet
Today we'll add some exercises to strengthen the core.
Reddit Recommended Routine
The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.
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Quick Facts
- Level
- Beginner
- Days / week
- 3
- Duration
- Ongoing — progress through variations
- Category
- Bodyweight
- Equipment
- Pull-up bar, Rings or dip bars (optional but recommended)
- Origin
- Created by r/bodyweightfitness community in 2014 via r/bodyweightfitness
What is Reddit RR?
The Reddit Recommended Routine (RR) is the official beginner calisthenics program from r/bodyweightfitness — a community of 2+ million members. It's a 3-day-per-week full-body routine that builds strength with nothing but your bodyweight, a pull-up bar, and a pair of rings (or a second sturdy bar).
The program uses supersets of push/pull exercises — a push exercise followed by a pull exercise, three sets each, with rest between. This keeps workouts short (60 minutes) while hitting every muscle group twice within the superset pair.
What sets the RR apart is its progression system. Every exercise has a clear ladder of harder variations (e.g., incline push-up → push-up → diamond push-up → pseudo planche push-up). When the current variation gets easy, you move up. No guesswork, no equipment needed beyond the basics.
Best For
- + Beginners to calisthenics
- + Anyone training at home with minimal equipment
- + Lifters who want balanced strength without a gym
- + People who prefer structured, community-tested routines
Not For
- − Advanced calisthenics athletes (use a skill-specific program)
- − Pure strength/powerlifting goals
- − People who hate supersets
Key Concepts
What is a "progression"?
A progression is a ladder of exercises ordered from easiest to hardest. You start at the step that matches your current strength and climb up as you get stronger. Each rung is a harder variation of the same movement pattern — e.g. wall push-up → incline push-up → full push-up → diamond push-up → pseudo planche.
What is a "pair"?
The RR groups exercises into pairs (supersets). You alternate between two exercises with rest in between — one muscle group rests while the other works. Example: Pull-up × 8 → rest 90s → Squat × 8 → rest 90s → repeat × 3.
Warm-up
Full-body warm-up (10–15 min)
Always warm up before the working sets. The warm-up raises core temperature, primes joints, and rehearses the positions you'll load. Skipping it is the single most common injury cause for new lifters.
- 5 min of brisk cardio (skipping, jogging in place, cycling)
- Joint circles — wrists, elbows, shoulders, hips, knees, ankles (5 reps each direction)
- Dynamic stretches — leg swings, arm swings, spinal rotations
- Activation — scapular pulls × 10, scapular push-ups × 10, glute bridges × 10
- Movement prep — 5 reps of the easiest progression for each lift you'll do today
How to Progress
Start at the variation you can complete 3 sets of 5 reps with good form. Aim to add a rep per set each workout. When you hit 3×8, move up to the next harder variation. Progress is self-paced — some variations take 2 weeks, some take 2 months. That's normal.
Rules for Success
The Level-Up Rule: 3×8 → next progression
When you can complete 3 sets of 8 reps with good form, move to the next exercise in the progression. If you cannot do at least 3 sets of 5 reps at the new level, spend another week or two building up at the current level first.
Form over ego: the 1-0-X-0 tempo
Every rep: 1 second controlled lowering (eccentric) → no pause at bottom → explosive push/pull up (X) → no pause at top. If you cannot control the lowering phase for a full second, the exercise is too hard — drop to an easier progression.
Diet matters
Training provides the stimulus, but food provides the building blocks. Aim for 1.6–2.2g of protein per kg of bodyweight daily. You don't need supplements — whole foods are enough.
Pros
- + Completely free
- + Minimal equipment (just a pull-up bar)
- + Clear progression for every exercise
- + Huge community for form checks and Q&A
- + Works anywhere — home, park, travel
- + Balances push, pull, squat, hinge, core
Cons
- − Requires patience — progressions can plateau
- − Not as strength-specific as barbell training
- − Core triplet can feel underbaked
- − Needs a pull-up bar to run properly
Resources
Frequently Asked Questions
How soon will I see results from the RR?
Most beginners notice improved posture and energy within 2 weeks. Visible muscle definition appears around 6–8 weeks with consistent training and adequate protein. Strength gains come fastest — you'll likely add reps or progress variations every 1–2 weeks in the first 3 months.
Can I do the RR every day?
No. The RR is designed for 3 days per week with at least one rest day between sessions (Mon/Wed/Fri is typical). Your muscles need 48 hours to recover and grow stronger. On rest days, do mobility, stretching, skill practice, or light cardio instead.
What if I can't do a pull-up?
Start with the pull-up progression ladder — typically: dead hangs → scapular pulls → negatives → assisted pull-ups (band or chair) → full pull-ups. This can take 2–6 months. That's normal, especially for bigger lifters.
This feels too easy — should I skip ahead?
Only if you can hit 3×8 with perfect, controlled form. Ego-skipping leads to shaky progressions and injury. Stay on each variation until it's genuinely easy, then move up. Consistency beats aggression.
Do I need rings, or will a pull-up bar do?
A pull-up bar is enough to start. Rings become useful once you're past the beginner phase — they let you scale dips, rows, and muscle-up progressions. A basic wood ring set is $30–40.