Interactive Version | Android App | iPhone App | Cheat Sheet
- Make sure your diet is in check.
- Check What routine should I do? to make sure this routine is right for you.
- See also: Learn how to make quality goals.
3 times a week (eg. Mon / Wed / Fri) with at least 1 rest day in between.
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| Rest | Workout | Rest | Workout | Rest | Workout | Rest |
- You can choose any 3 days / week, as long as there are rest days between the workouts.
- Do Skill Day instead of rest days if you want to work on calisthenics skills.
- Don't purposely split the workout into separate days. It's meant to be a full body workout. Learn more.
- Resistance Band for Yuri's Shoulder Band Warmup.
- Pull-up bar
- Parallel Bars
- Low Bar, or Gymnastics Rings, or a Sturdy Table for Rows
Looking for something with no equipment? Try the Minimal Routine
| Reps | Exercise | Comments |
|---|---|---|
| 5-10 | Yuri's Shoulder Band Warmup | Less good: Stick dislocates. Can also be done with a t-shirt |
| 5-10 | Squat Sky Reaches | You can do these assisted. |
| 10+ | GMB Wrist Prep | Do as many reps as you want |
| 30s | Deadbugs | |
| 10 | Arch Hangs | Only do these after you reach Negative Pullups. Beginner attempts will look more like this |
| 30s | Support Hold | Only do these after you reach Negative Dips. |
| 10 | Pick one from Easier Squat Progression | Only do these after you reach Bulgarian Split Squats. |
| 10 | Pick one from Easier Hinge Progression | Only do these after you reach Banded Nordic Curls. |
3x5-8 Pull-up Progression + 3x5-8 Squat Progression
ℹ️ Learn How Progressions Work
| Reps | Exercise |
|---|---|
| 5-8 | Pick one from Pull-up Progression |
| 90s | Rest |
| 5-8 | Pick one from Squat Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Pull-up Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Squat Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Pull-up Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Squat Progression |
| 90s | Rest |
Have Barbells & Squat rack? How to use them instead of Squats (Recommended)
3x5-8 Dip Progression + 3x5-8 Hinge Progression
| Reps | Exercise |
|---|---|
| 5-8 | Pick one from Dip Progression |
| 90s | Rest |
| 5-8 | Pick one from Hinge Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Dip Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Hinge Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Dip Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Hinge Progression |
| 90s | Rest |
Have barbells? How to use them instead of Hinge (Recommended)
3x5-8 Row Progression + 3x5-8 Push-up Progression
| Reps | Exercise |
|---|---|
| 5-8 | Pick one from Row Progression |
| 90s | Rest |
| 5-8 | Pick one from Push-up Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Row Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Push-up Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Row Progression |
| 90s | Rest |
| 5-8 | Chosen exercise from Push-up Progression |
| 90s | Rest |
3x8-12 Anti-Extension Progression + 3x8-12 Anti-Rotation Progression + 3x8-12 Extension Progression
| Reps | Exercise |
|---|---|
| 8-12 | Pick one from Anti-Extension Progression |
| 60s | Rest |
| 8-12 | Pick one from Anti-Rotation Progression |
| 60s | Rest |
| 8-12 | Pick one from Extension Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Anti-Extension Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Anti-Rotation Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Extension Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Anti-Extension Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Anti-Rotation Progression |
| 60s | Rest |
| 8-12 | Chosen exercise from Extension Progression |
| 🎉 | That's it! You're done! It's over! You did it! |
Mobile users: If the above links don't work then go to the core exercises page and manually scroll to each section.
- Interactive Web Version by /u/imanateater
- Android App by /u/imanateater
- iPhone App by /u/imanateater
- Android App by /u/Endlosband
- Printable Cheat Sheet by /u/scienner
- Print-Friendly Workout Log by u/AdamReds
- Spreadsheet/Workout Log by /u/BaronMyrtle
Rest time: If 90 seconds is not enough, you can rest up to 3 minutes if you like.
Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. That means 1 second down, no (0) pause at the bottom, explode up (X) and no pause (0) at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.
Overall, if your pull-up max is say 8 reps, then go for one rep short of failure such as 7-7-7 instead of 8-6-5. The key is to not work at failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles. The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles. Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy. See here for more discussion.
A progression is a list of exercises from easier-to-harder which target the same general muscle groups. Instead of adding more weight on each successive workout (like in traditional weightlifiting), you instead add more reps or "level up" the exercise in the progression to make that movement harder.
Perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups).
Try to beat your previous numbers every workout. When you hit 3 sets of 8 reps with good form, move to the next exercise in the progression and start the next workout with 3 sets of 5 reps again.
You only perform one of the exercises from each of the listed progressions in each session. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it).
Some of the exercises are static holds, such as the support holds or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.
You'll see there are multiple "progression paths" for the exercises. However, don't overthink this - if you're not sure pick the main progression and do it. If for some reason you can't follow the main progression (lack of specific equipment, for example) then pick one of the alternatives and do it.
Pairs are sets of exercises combined together by switching after every set instead of doing 3 sets of 1 exercise, and then 3 sets of another. This saves overall time.
The basic process works as follows:
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You replace the squat progression by squats, 3 sets of 5 repetitions.
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The 1st and 3rd workout of the week, you replace the hinge progression by romanian deadlifts (weighted), 3 set of 8 repetitions.
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The 2nd workout of the week, you replace the hinge progression by deadlifts, 3 sets of 5 repetitions.
So every week, you will be squatting thrice, romanian deadlifting twice, and deadlifting once
Before you do your "work sets" it's a good idea to warm up with less weight for squats and deadlifts: first do a bunch of reps with just the bar, then add weight and do another (slightly smaller) bunch of reps, then add more weight and do another (smaller still) bunch of reps, etc. until you are at the weight you want to be squatting at.
As for actually selecting a weight: the first time, start with just the bar. Then add weights in increments you feel comfortable with. Try to add some weight every workout at first.
This routine is about an hour long if you don't mess around and do the work. As a general rule, you should try and find this time somewhere. Make it a priority.
However, if it's really not happening, here are the things you can do in order of not-badness (the further down the list, the more "last ditch effort" it becomes):
- Make triplets rather than pairs, like pull-ups, rest 50s, squats, rest 50s, dips, rest 50s, repeat. (saves ~10 minutes, but not recommended.)
- Do just the warm-up, and a single triplet (so cut six exercises). (saves ~10 minutes, but really, really not recommended)
- Don't workout at all (saves anywhere from 20 to 60 minutes, but really, really, really, really, really, really, really, really, really not recommended)
Yes, as long as you leave the warm-up in the warm-up, and the strength work in the strength work.
When you start plateauing (not making progress) for long periods of time (weeks) while your diet, nutrition, and stress levels are in check. You can also move on if you exhaust all the progressions. Or whenever you feel like, but that may not be optimal.
As to what intermediate routine you should do, that depends on your goals. If you don't know what those are, you'd better start thinking about it! Bodyweight training is very varied, and this routine will have given you a solid basis for most other things you might want to get into. We recommend you develop your own intermediate routine. A short guide can be found here.
No. If it were more effective that way, we wouldn't have made it a 3x a week routine. For more elaboration, see the FAQ on can I train every day?
In your ability to do the exercises, expect progress to start about 2-3 workouts in. Physique progress, 4-6 weeks for you to notice it yourself, 12+ weeks for someone else to notice it. Provided your diet is in check.
How are you planning on doing push-ups, rows, dips, and pull-ups without arms? Seriously though, all the exercises in the strength section are compound exercises, meaning they use major muscle groups simultaneously. Most bodyweight exercises are like this (as opposed to isolation exercises). Pushups, dips use the chest and triceps. Pullups and rows use the upper back (lats, etc), biceps and forearms (by gripping). If you want more work for your forearms, check out /r/griptraining.
If you want to know in detail which exercises work which muscles and why they are included, read this thread.
You can make whatever changes you like, but if there was something we could change in the routine to improve results right of the bat for everyone, we would have changed that. The routine is set up in the way it is for various reasons that are too complicated to get into here, and very few of the design decisions were arbitrary. If you don't know what you're doing, stick with the routine as written. If you want to learn more about why the routine is set up the way it is, start reading the Basic Programming Principles in our Concept Wednesday series.
See also: Why Beginners shouldn't modify the Recommended Routine and Why switching up your exercises a lot is a bad idea
Give it some time. Make sure you're doing the hardest progressions you can do for 3 sets of 5 to 8 reps. This can take some figuring out in the beginning, so stick with it for a couple weeks and then reevaluate. Besides, soreness does not necessarily equate to growth.
The general consensus is that the Startbodyweight routine is a solid routine for all of strength, hypertrophy, and fat loss (provided you eat correctly), so it doesn't really matter, so pick one and get going. Indecision is no use if you're not working out.
The GymnasticBodies series have a very different flavour compared to our routines, so this a decision you'll have to make on your own. You can find our review page of the program here (might be a little out of date). Here are some threads about our routine versus Foundation in specific: thread 1, thread 2, and also make sure to give /u/FatManDan's Reasons for Slow Progress on the Foundation Series (part 2) a read.
What about Bar Brothers / BarStarzz / Convict Conditioning / Freeletics / Insanity / P90X / THENX / etcetera?
- A directory of reviews for similar and not-so-similar fitness programs may be found in our knowledge base located here.
This is great, but I'd like something more skill-oriented. Do you have anything that can fit the bill?
- Give our Move programming a look. It'll help increase your motor skills and balance while strengthening your body. If you don't care about any strength work, give our Skill Day Routine a look!
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We released a big update in the Summer of 2018! The changes are detailed in this post.
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You may find the classic Recommended Routine from 2017 in the wiki here.
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As always, the full RR commit history may be viewed with this link.
If you'd like to submit a translation of this page, use the view-source option below as a base and please message the moderators to let us know and get help with the process.
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日本語 Thanks to u/mthinderaker and Ishida Koa
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Français Thanks to /u/SG_StAR
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Tiếng Việt. Thanks to Big Hat Logan
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Português Brasileiro (Tradução em Progresso! / Translation in Progress!)
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Pусский Thanks to u/subuserfromsubreddit
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Türkçe Thanks to u/thynic
Translations of the Recommended Routine 2017 are available below:
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日本語 Thanks to "mth" (wanted to remain anon)
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中文 Thanks to /u/Squid4Hire
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עִברִית Thanks to /u/bullhorn7 (BullHorn on IRC)
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Česky Thanks to /u/Hrnek
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Dansk Thanks to /u/Mariehane
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Deutsch Thanks to /u/AstyrFlagrans
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Español Thanks to /u/GrooveCo, /u/ingochris, and /u/tirititrantran
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Hrvatski Thanks to /u/Frustrac
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Igpay Atinlay Thanks to /u/Potentia
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Italiano Thanks to /u/ChuckL3M0str3 and /u/urbeurbis
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Magyar Thanks to /u/sirkarrde
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Nederlands Thanks to /u/161803398874989
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Polski Thanks to /u/bardakon and /u/Kammaol
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Português Brasileiro Thanks to /u/Brondog and /u/nomequeeulembro
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Português Thanks to /u/RobbingWilliams
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Suomi Thanks to /u/legatostaccato
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Tiếng Việt Thanks to /u/ingochris