Bodyweight RR
Three nonconsecutive days pair squat and pull-up, hinge and row, dip and push-up. Choose a variation that leaves repetitions in reserve; do not replace the vertical pull with extra push-ups.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Choose a movement variation that lets you complete every repetition with control. Progress repetitions first, then leverage or assistance. Do not replace a vertical pull with extra push-ups; use a suitable bar, rings or a documented alternative.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 2 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 3 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 4 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 5 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 6 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 7 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Week 8 · Later weeks
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 5–8 reps
- Pull-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 5–8 reps
Bodyweight strength
7 exercises · 55 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Chin-up · 3 sets · 5–8 reps
- Glute bridge · 3 sets · 8–15 reps
- Inverted row · 3 sets · 6–10 reps
Bodyweight strength
7 exercises · 55 min
- Air squat · 3 sets · 8–12 reps
- Pull-up · 3 sets · 5–8 reps
- Back extension · 3 sets · 8–12 reps
- Inverted row · 3 sets · 6–10 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
Choose a movement variation that lets you complete every repetition with control. Progress repetitions first, then leverage or assistance. Do not replace a vertical pull with extra push-ups; use a suitable bar, rings or a documented alternative. This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Pairs follow the public recommended-routine idea of squat, pull-up, dip, hinge, row and push-up. This is a tracking adaptation, not an official r/bodyweightfitness publication.