pull-up
Rep ProgressionRest 3 min
3 × 5
sets × reps
Roughly easier → harder: scapular pull-up → band assisted pull-up → pull-up → archer pull up. Advanced, with added weight: weighted pull-up.
Plans
Full Body 3 days/week ~56 min
Bodyweight Full Body (Recommended Routine)
This hitPR adaptation follows the 2018 structure of the r/bodyweightfitness Recommended Routine: the same full-body session three times per week, three exercise pairs, and a core triplet. The scheduled exercises are default choices; the exercise notes show optional easier and harder alternatives from the current hitPR catalog that can be selected manually. hitPR progresses reps or hold time on the selected exercise but never changes the exercise automatically. Because hitPR performs each group back-to-back, this version consolidates the original rests into three minutes after each completed pair or core round. The original 5–10 minute warm-up is not scheduled and comes on top of the displayed duration.
Who is this plan for?
- Beginners or returning trainees who want to train with bodyweight movements and can select an easier catalog alternative before starting when needed
- Able to schedule three full-body sessions per week with at least one rest day between sessions
- Goal: build general strength and rep capacity with bodyweight training
- Access to a pull-up bar, dip bars, a low bar or rings for rows, a resistance band, and a stable bench or surface for reverse hyper on a flat bench; some optional alternatives require extra equipment
How it works
- Three exercise pairs: Pull-up + bodyweight squat, chest dip + bodyweight Romanian deadlift, and inverted row + push-up are performed back-to-back. Rest three minutes after each complete pair round. hitPR cannot place the original 90-second rest between the two exercises.
- Core triplet: Front Plank, band horizontal pallof press, and reverse hyper on flat bench are performed back-to-back, followed by three minutes of rest after the complete round. This consolidates the original three 60-second rests.
- Rep/time progression: After a successful session, the six strength movements starting at 3×5 and the two core movements starting at 3×8 add 1 rep per set. Front Plank starts at 3×30 seconds and adds 5 seconds.
- Optional alternatives: Exercise notes list selected visible catalog options, not complete or automatic Recommended Routine ladders. For the six 3×5–8 movements, 3×8 is a practical manual switch point; hitPR does not impose an upper limit.
- Changing an exercise: After a manual substitution, check sets, targets, and progression. When the new exercise uses a different exercise type, hitPR does not retain the previous progression automatically.
- Missed targets and warm-up: After three unsuccessful attempts, rep targets drop by 2 and the Front Plank target by 10 seconds. This is a hitPR adaptation, not an original rule. Add the original 5–10 minute dynamic warm-up before the scheduled work.
Pros & Limitations
+ Covers vertical and horizontal pulling, pushing, squatting, hinging, and trunk work in one session
+ Repeating the same session three times per week keeps scheduling and exercise selection simple
+ Optional catalog alternatives make the fixed hitPR schedule easier to adapt manually
− Exercise substitutions are manual and may require sets, targets, and progression to be configured again
− The app consolidates the original between-exercise rests at the end of each round
− The available alternatives do not reproduce every step or path of the original Recommended Routine
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Glutes
6
Chest
6
Lats
4.5
Upper Back
4.5
Hamstrings
4.5
Rear Delts
3
Biceps
3
Forearms
3
Quads
3
Triceps
3
Front Delts
3
Core
3
Adductors
1.5
Lower Back
1.5
Plan Structure
Full Body
9 exercises · 27 sets · ~56 min
Superset
Bodyweight Squat
Rep ProgressionRest 3 min
3 × 5
sets × reps
Roughly easier → harder: Bodyweight Squat → split squats → single leg squat (pistol) male.
Superset
chest dip
Rep ProgressionRest 3 min
3 × 5
sets × reps
Easier: assisted chest dip (kneeling). Advanced: ring dips or weighted straight bar dip.
Bodyweight Romanian Deadlift
Rep ProgressionRest 3 min
3 × 5
sets × reps
Easier → harder: Bodyweight Romanian Deadlift → Single Leg Deadlift → Banded Nordic Curl Negatives → Banded Nordic Curl → Nordic Curl.
Superset
inverted row
Rep ProgressionRest 3 min
3 × 5
sets × reps
Roughly easier → harder: inverted row bent knees → inverted row → bodyweight standing one arm row.
push-up
Rep ProgressionRest 3 min
3 × 5
sets × reps
Roughly easier → harder: push-up (wall) → incline push-up → push-up → diamond push-up → single arm push-up.
Superset
Front Plank
Duration ProgressionRest 3 min
3 × 30 sec
sets × duration
Anti-extension alternative closer to the original: wheel rollout. Recheck targets and progression after switching.
band horizontal pallof press
Rep ProgressionRest 3 min
3 × 8
sets × reps
Choose band resistance manually. hitPR increases reps only; change bands for more or less resistance.
reverse hyper on flat bench
Rep ProgressionRest 3 min
3 × 8
sets × reps
Original extension category alternative: hyperextension (on bench).
Based on the 2018 revision of the r/bodyweightfitness Recommended Routine, a freely published community program. This hitPR adaptation keeps its three-day movement structure but consolidates the original between-exercise rests into one three-minute rest after each group round and uses manually selected catalog alternatives. Automatic rules only progress reps or time on the selected exercise. hitPR is not affiliated with r/bodyweightfitness or its contributors.
Recommended Routine on the r/bodyweightfitness WikiTalk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.
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