# Updates RR 08/03/2026

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.

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 1 Shoulder Shrug (Circular)
- 1 × 30s Parallel Bar Support Hold
- 1 × 10 Squat (Assisted)
- 1 × 10 Deadlift (Romanian)

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Negative Pull-Up
  - 3-5 Pull-Up (Band-Assisted)
  - 5-8 Split Squat (Bulgarian)
- **Pair 2 · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 5-8 Deadlift (Romanian)
- **Pair 3 · 3 rounds**
  - 5-8 Inverted Row
  - 5-8 Planche Push-Up (Pseudo)
- **Core Triplet · 3 rounds**
  - 45-60s Plank
  - 15-30s Arch Body Hold (Prone)
  - 30-45s Leg Raise (Lying)