Get the App
Track your workouts with the Android and iOS app.

Bodyweight Strength Foundation

By @redspiderlilies

The replacement for RR but modified to my liking.

https://nick-e.com/exercise-library/routines/bwsf/

Warmup

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Shoulder Shrug Circles
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
21-30 reps

Strength

Pike Push-up Progression
Pre-pike Push-up
5-8 reps

Rest 150 seconds

Pre-pike Push-up
5-8 reps

Rest 150 seconds

Pre-pike Push-up
5-8 reps

Rest 150 seconds

Pull-up Progression
Top Chin-up Hold
10-16 reps

Rest 150 seconds

Top Chin-up Hold
10-16 reps

Rest 150 seconds

Top Chin-up Hold
10-16 reps

Rest 150 seconds

Push-up Progression
Pushup
8-12 reps

Rest 120 seconds

Pushup
8-12 reps

Rest 120 seconds

Pushup
8-12 reps

Rest 120 seconds

Rows Progression
Horizontal Row
8-12 reps

Rest 120 seconds

Horizontal Row
8-12 reps

Rest 120 seconds

Horizontal Row
8-12 reps

Rest 120 seconds

Squat Progression
Goblet Squat
8-15 reps

Rest 90 seconds

Goblet Squat
8-15 reps

Rest 90 seconds

Goblet Squat
8-15 reps

Rest 90 seconds

Posterior Chain Progression
Romanian Deadlift
8-15 reps

Rest 90 seconds

Romanian Deadlift
8-15 reps

Rest 90 seconds

Romanian Deadlift
8-15 reps

Rest 90 seconds

Deadbug Progression
Ring Ab Rollouts
10-20 reps

Rest 60 seconds

Ring Ab Rollouts
10-20 reps

Rest 60 seconds

Leg Raise Progression
Tucked Hanging Leg Raises
10-20 reps

Rest 60 seconds

Tucked Hanging Leg Raises
10-20 reps

Rest 60 seconds

Windshield Wiper Progression
Windshield Wipers
10-20 reps

Rest 60 seconds

Windshield Wipers
10-20 reps