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

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5