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The Bodyweight Recommended Routine

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.

or get coached through it

Build strength at home three days a week, with BodyBuddy keeping each movement on track.

Training Week

Train on three nonconsecutive days, with about an hour for each full routine.

Full routine

Monday · About 1 hour

  • Warm-up

    Short preparation

  • 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 circuit

    Three movements, 3 rounds

Recovery

Tuesday · Rest day

Rest between strength sessions and return when you feel ready.

Full routine

Wednesday · About 1 hour

  • Warm-up

    Short preparation

  • 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 circuit

    Three movements, 3 rounds

Recovery

Thursday · Rest day

Take another gentle recovery day before the next session.

Full routine

Friday · About 1 hour

  • Warm-up

    Short preparation

  • 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 circuit

    Three movements, 3 rounds

Recovery

Saturday · Rest day

Recover after the third strength session.

Recovery

Sunday · Rest day

Rest or shift the three sessions while keeping a rest day between them.

Routine Method

Start at a suitable level for each movement, complete the pairs and core work, then progress one ladder at a time.

Set Starting Levels

On day one, report your starting level for pull-up, squat, dip, hinge, row, and push-up.

Complete Three Pairs

Perform each superset for 3 sets of 5 to 8 reps per movement.

Finish Core Work

Complete anti-extension, anti-rotation, and extension exercises as a circuit for 3 rounds.

Advance Independently

Move only the movement that reaches 3 sets of 8 to its next progression.

Report Each Session

Check in that morning, then send every pair's sets and reps to BodyBuddy that night.

Plan Basics

Frequency3 days per week
Session lengthAbout 1 hour
Strength work3 sets of 5 to 8 reps
Core work3 rounds
EquipmentPull-up bar and rings or a second bar
DurationNo end date
Sourcer/bodyweightfitness

Movement Ladders

Choose a starting level for each ladder and advance that movement after completing 3 sets of 8.

Pair One

Pair Two

Pair Three

Core Triplet

How BodyBuddy works

  1. 1Start the plan.
  2. 2BodyBuddy texts you every day to keep you on track.
  3. 3Actually finish what you started.

What the texts feel like

Day 1 · getting started

Today 7:42 AM

Week 3 · the slip

Today 7:42 AM
week three. yesterday slipped, so can you fit the routine in today?
I felt pretty guilty, but yeah, tonight should work.
okay, get through the warm-up and we’ll pick the thread back up
Later
did you get your three pairs done?

Next rung · the finish

Today 7:42 AM
three sets of eight on rows. ready to try the next progression today?
Kind of nervous, but also really proud I got here.
you earned the move, and tomorrow is your rest day
Later
how did the new row progression feel?

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The Bodyweight Recommended Routine by BodyBuddy