by r/bodyweightfitness
BWF Recommended Routine — adaptive
The bodyweight fitness community's flagship program. Three sessions a week, full-body calisthenics, regression-tree progression at every movement.
Frequency
3× / week
Length
12 weeks
Difficulty
beginner
Progression
double_progression
Full body workout, three sessions per week. Each session: warm-up, mobility, push and pull skill work, leg work, core, cool-down.
Every movement has a regression tree — wall push-up → incline push-up → push-up → diamond push-up → archer push-up → one-arm push-up.
RepRoute's regression tree engine integrates natively with BWF RR and progresses you automatically.
Pros
- • No barbell required — pull-up bar only
- • Full body hit every session
- • Scales to all fitness levels via regressions
- • 3 days/week — sustainable long-term
Trade-offs
- • Progress is harder to quantify vs barbells
- • Upper body push limited vs pressing with weights
- • Requires pull-up bar (or doorframe bar)
Weekly structure
Day 1
Full Body A
- Pull (row)3×5-8 · 90s
- Push (horizontal)3×5-8 · 90s
- Pull (vertical)3×5-8 · 90s
- Push (overhead)3×5-8 · 90s
- Squat3×8-12 · 75s
- Hinge3×8-12 · 75s
- Core (anti-ext)3×20-30 · 60s
Day 2
Full Body B
- Pull (row)3×5-8 · 90s
- Push (horizontal)3×5-8 · 90s
- Pull (vertical)3×5-8 · 90s
- Push (overhead)3×5-8 · 90s
- Squat3×8-12 · 75s
- Hinge3×8-12 · 75s
- Core (anti-ext)3×20-30 · 60s
Day 3
Full Body C
- Pull (row)3×5-8 · 90s
- Push (horizontal)3×5-8 · 90s
- Pull (vertical)3×5-8 · 90s
- Push (overhead)3×5-8 · 90s
- Squat3×8-12 · 75s
- Hinge3×8-12 · 75s
- Core (anti-ext)3×20-30 · 60s
RepRoute adaptations
- Regression tree progression auto-managed
- Pull-up bar substitution to towel rows when no bar available
- Optional weighted progressions (backpack loading) via DIY mode
- Injury swap respects calisthenics-only context
Common questions
Yes. Mechanical tension and proximity-to-failure drive hypertrophy; bodyweight delivers both via regression-tree progression.
A pull-up bar is strongly recommended. Without one, RepRoute substitutes door-frame rows or under-table rows.
When you exceed the rep cap on the hardest progression for a given movement. RepRoute tells you when DIY weighted variants make sense.
Run BWF Recommended Routine adapted to you
Free plan, no credit card. The program ships as authored — adaptations kick in only when you flag something.