BODYBUDDY
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A three-day-per-week bodyweight strength routine with six movement progressions and a core circuit. Each movement advances separately after reaching 3 sets of 8 reps.
BodyBuddy will text you every day to keep you on track.
Build full-body strength at home with a steady three-day routine and a progression for every movement.
Train three days each week for about an hour, with a rest day between sessions.
Session 1 · About 60 min
Short warm-up
Prepare for the strength work
Pull-up and squat
Superset, 3 sets of 5 to 8 each
Dip and hinge
Superset, 3 sets of 5 to 8 each
Row and push-up
Superset, 3 sets of 5 to 8 each
Core triplet
Circuit, 3 rounds
Rest day
Take a gentle day away from the routine before training again.
Session 2 · About 60 min
Short warm-up
Prepare for the strength work
Pull-up and squat
Superset, 3 sets of 5 to 8 each
Dip and hinge
Superset, 3 sets of 5 to 8 each
Row and push-up
Superset, 3 sets of 5 to 8 each
Core triplet
Circuit, 3 rounds
Rest day
Rest before the next full-body session.
Session 3 · About 60 min
Short warm-up
Prepare for the strength work
Pull-up and squat
Superset, 3 sets of 5 to 8 each
Dip and hinge
Superset, 3 sets of 5 to 8 each
Row and push-up
Superset, 3 sets of 5 to 8 each
Core triplet
Circuit, 3 rounds
Complete the paired strength work first, then finish with the core circuit.
Alternate the two movements in each pair until you complete three sets of five to eight reps for both.
Complete anti-extension, anti-rotation, and extension work as a circuit for three rounds.
Move one movement to its next progression when it reaches three sets of eight, without advancing the others.
BodyBuddy asks on each session morning, then collects your sets and reps that night.
On day one, tell BodyBuddy your starting point on each of the six movement progressions.
Complete the routine three times a week and leave at least one rest day between sessions.
BodyBuddy keeps all six progression ladders and flags each movement that reaches three sets of eight.
This ongoing routine is for anyone who wants to build strength using a pull-up bar and rings or a second bar.
The routine comes from r/bodyweightfitness and has no set end date.
Choose your current progression for each strength movement, then advance that movement when you reach three sets of eight.
Strength pairs
Core triplet
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
