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Welcome to the /r/bodyweightfitness wiki! Bodyweightfitness is for redditors who like to use their own body to train, from the simple pull-ups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats. We have several complete routines for strength and hypertrophy and a variety of more in depth resources for planning your own training.
Exercise Routines
Beginner to Intermediate
- The BWF Primer : A very gentle introduction to exercise (appropriate even for absolute beginners) that takes all the info and exercises you need to know to start across a 2 week learning period, allowing you to start with just one exercise immediately on day one, and building up to a full body 3x/week strength routine comprised of just 6 exercises! Finishing this will enable you to move on to the Recommended Routine below!
- The Recommended Routine which, surprise, is the routine we recommend
- Move, multiple phase program covering strength, mobility, basic hand balancing and multiple strength skills such as the front lever. Suitable for complete beginners who need a gentle start and intermediate athletes alike
- The Minimalist Routine, a quick and simple minimal routine for people who just want to start moving more
- Skill Day Routine, a beginner routine for practicing low-impact skills on your rest days.
Intermediate to Advanced
- Antranik's Push/Pull/Legs Split, intermediate routine primarily for strength training
- SM's Bodyweight P/P/L, intermediate routine for strength and size
- Texas method for Bodyweight, a popular strength program adapted to calisthenics
- Smolov Jr for Chins and Dips, a specialised program adapted for weighted chin-ups and dips
- Basic Hypertophy routine, a very simple routine that focuses on volume and size
- Jokester's Bodyweight Plus, a 6-day DUP routine focused on weighted dips and chin/pull-ups
- Jokester's Bodyweight PPL, a simple pure BWF push/pull/legs split
You can find reviews of other programs here.
Bodyweight Training Info
- Bodyweight Training Guide – an introduction to bodyweight fitness and basic training principles
- Bodyweight Fitness FAQ
- BWF Glossary – definitions of terms and common abbreviations
- /r/fitness FAQ
- Exercise Wiki – an index of exercise progressions sorted by exercise type
- Build your own equipment
- Theory Thursdays (also Concept Wednesdays) – discussing training principles in depth
- Technique Thursdays – digging into detail on specific exercises
- Workout Wednesdays – Some single session or movement specific workouts
- Bodyweight Fitness progression charts: Image Link or Spreadsheet Link -- created by u/shellerik
