A 5-phase bodyweight program that builds strength, mobility, and body control from scratch. Great for beginners who want structured long-term progression.
Learn more about this program→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.
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Quick Facts
- Level
- Beginner
- Days / week
- 3–5
- Duration
- 4–8 weeks before graduating to harder programs
- Category
- Bodyweight
- Equipment
- None (bodyweight)
- Origin
- Created by r/bodyweightfitness via r/bodyweightfitness
What is Move Routine?
The Move Routine is r/bodyweightfitness's answer for people who are too deconditioned or too concerned about injury to jump straight into the Reddit Recommended Routine. It focuses on mobility, activation, and very gentle loading — the goal is to move daily, build the habit, and earn the right to harder training.
Each session emphasises controlled range of motion: scapular pulls, dead hangs, squat mobility, glute bridges, and easy carries. Most people run Move for 4–8 weeks, then graduate to the Beginning Calisthenics program or the full Reddit RR.
If the Reddit RR looks intimidating, this is the program to start with.
Best For
- + Brand-new exercisers
- + People recovering from a long break
- + Older adults starting resistance training
- + Anyone nervous about loading too hard too fast
Not For
- − People already training 3+ days a week
- − Anyone with basic bodyweight competence (skip to Reddit RR)
How to Progress
Focus on time-under-tension and quality of movement before progressing. When each exercise feels easy across all sets, swap to a slightly more demanding variation from the progression tree.
Pros
- + Injury-safe starting point
- + Builds exercise habit without soreness
- + Gateway to Reddit RR
- + No equipment needed
Cons
- − Limited strength ceiling
- − Graduates quickly (most people need more after 4–8 weeks)
Frequently Asked Questions
How is this different from the Reddit Recommended Routine?
Move is a pre-requisite — gentler, mobility-focused, no hard loading. RR is the main strength routine. Move prepares you for RR.
How long do I run Move before switching to RR?
Most people 4–8 weeks. Move on when you can do 3 sets of 8 push-ups, 3 negative pull-ups, and 20 bodyweight squats with comfortable form.
Can I do Move every day?
Yes — the intensity is low enough. Daily mobility work is actually ideal for getting a movement habit going.
Do I need to run Move if I've been active?
If you've been training consistently, skip Move and start with Beginning Calisthenics or the Reddit RR directly.