Bodyweight
Reddit's Move Routine
A comprehensive 5-phase bodyweight fitness program from Reddit's r/bodyweightfitness community. Designed for complete beginners, it progressively builds strength, mobility, and body control over months of training. Each phase introduces new skills and increases difficulty, eventually transitioning to a split routine with dedicated strength and mobility days.
Created by
fitloop
Routines in this Program
Move: Phase 1
The foundation phase focusing on basic mobility, flexibility, and introducing fundamental movement patterns. Includes wrist prep, bodyline drills, and basic strength exercises. Spend 2-4 weeks here before progressing.
Move: Phase 2
Builds on Phase 1 with increased volume and introduces paired exercise sets. Focus on developing pulling and pushing strength with rows and push-ups. Continue mobility work. Spend 4-6 weeks here.
Move: Phase 3
Intermediate phase introducing skill work like L-sits and handstand preparation. Strength training advances to harder progressions. This phase can last 2-3 months as you build toward the split routine.
Move: Phase 4 - Strength Work
Strength training day (Mon/Wed/Fri) of the Phase 4 split routine. Features skill work (L-sit, handstand push-up progressions), paired strength exercises (pull-ups, push-ups, rows), and lower body work. Full body strength focus.
Move: Phase 4 - Handstand & Mobility
Handstand and mobility day (Tue/Thu/Sat) of the Phase 4 split routine. Dedicated practice for handstands, shoulder opening work (Emmet's routine), core conditioning, and lower body flexibility including squat mobility and hip stretches.