Proven program, faithfully implemented
Recommended Routine
The Recommended Routine (RR) is the r/bodyweightfitness full-body programme — strength and muscle with little or no equipment. Instead of adding weight, you progress by moving up a ladder of harder variations for each movement (e.g. negatives → full pull-ups → weighted), so the same session keeps getting more challenging as you get stronger.
About the program
Created by: r/bodyweightfitness — The Recommended Routine.
- Source: r/bodyweightfitness — Recommended Routine (wiki)
- Reference: The Fitness Wiki — routines
Who it's for
- Best for: Building strength and muscle with little or no equipment, at home or while travelling.
- Experience: Beginner to intermediate — the ladders start very easy and scale up indefinitely.
- Time: 8-week block, 3 sessions per week with a rest day between.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
8 weeks
Full Body A
- Scapular Pull — 3×5-8
- Assisted Squat — 3×5-8
- Support Hold — 3×5-8
- + 6 more exercises
Full Body B
- Scapular Pull — 3×5-8
- Assisted Squat — 3×5-8
- Support Hold — 3×5-8
- + 6 more exercises
Full Body C
- Scapular Pull — 3×5-8
- Assisted Squat — 3×5-8
- Support Hold — 3×5-8
- + 6 more exercises
How Iron Forge runs it
How it works
Three full-body sessions a week, and every session is the same shape:
- Three antagonist supersets — Pull-up + Squat, Dip + Hinge, Row + Push-up.
- A core triplet — anti-extension, anti-rotation, and extension.
Each movement is 3 sets. Strength moves run 3×5–8 reps (or 3×10–30 seconds for the holds, like the early pull-up and dip steps); the core triplet runs 3×8–12.
Moving up the ladder
Each movement sits on a ladder of variations from easiest to hardest. You stay on a variation until you can do it well, then move up:
- Clear the top of the range on every set (e.g. 3×8, or a 30-second hold ×3) → advance to the next harder variation and reset to the bottom of the range.
- Can't reach the bottom of the range on any set → drop back to the previous variation.
- Anywhere in between → stay put and keep working.
The app tracks your position on every ladder, so when a movement advances, the rest of your sessions update to the new variation automatically. Your positions carry over to your next block.
Schedule and equipment
An 8-week block, 3 sessions a week (24 full-body workouts), with at least one rest day between sessions.
"No kit" really means "minimal kit": you'll want a pull-up bar and something to row and dip on (rings, a low bar, parallel bars, or a sturdy table and two chairs) plus the floor. A resistance band and an ab wheel are optional extras for a couple of the steps.
Recommended Routine in Iron Forge
FAQ
- What equipment do I need?
Very little — a pull-up bar and something sturdy to dip on (parallettes/rings help but aren't required). The rest is bodyweight.
- How do I progress without adding weight?
By moving to a harder variation of each movement. Clear the top of the rep range on every set → advance one step up the ladder and reset to the bottom; fall below the bottom → step back down.
- How many days a week?
Three full-body sessions a week with rest days between — enough frequency to progress while recovering.
- Why are exercises paired into supersets?
Antagonist pairs (a pull with a push, a squat with a hinge) let one muscle group rest while the other works, so the session is balanced and time-efficient.
- What rep ranges should I use?
About 5–8 reps for the main strength movements, higher for core, and timed holds for static exercises — advancing the variation once you clear the top.
- Is the RR good for beginners?
Yes — it's the standard starting point for bodyweight training, taking a complete beginner to a solid intermediate calisthenics base.
- Do I need to warm up?
Yes — start each session with a few minutes of light movement and mobility (the app's guided warm-up can lead you through a ramp) before the antagonist supersets. The sets shown are the working sets, not the warm-up.
Start Recommended Routine for free today.
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