Reddit Recommended Routine Log

Structure your weekly bodyweight training program.

WEEK / / to / /
GOALS 2 seconds concentric, 1 second pause, 3 seconds eccentric on every excercise.
Add 1 rep to each excersise, each workout.

Warm Up (10 - 15 mins)

ACTIVITY Reps NOTES
Shoulder Rolls 5 - 10
Scapular Shrugs 5 - 10
Cat-Camels 5 - 10
Band Pull Downs 5 - 10
Band Chest Flies 5 - 10
Band Dislocates 5 - 10
Wrist Mobility 5 - 10
Front and Side Leg Swings 5 - 10

Bodyline Work (5 - 7 mins)

POSITION TIME (sec) NOTES
Planche 10 - 60
Side Planche 10 - 60
Other Side Planche 10 - 60
Reverse Planche 10 - 60
Hollow Hold 10 - 60
Arch Hold 10 - 60

Skill Work (10 mins)

POSITION TIME (min) NOTES
Handstand Progression 5 - 10
Support Practice 2-3

Strength Work (40 - 60 mins)

PROGRESSION SET 1 REPS SET 2 REPS SET 3 REPS NOTES
Pullup Progression
Dips Progression

Squat Progression
L-Sit Progression
Pushup Progression
Rows Progression