Bodyweight RR Basic
An easier three-day introduction to squat, horizontal push/pull and a vertical pull. Assisted and kneeling variations are the default; progress repetitions before leverage.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
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
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 2 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 3 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 4 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 5 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 6 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 7 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 reps
Week 8 · Later weeks
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 6–12 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 3 sets · 20–40 seconds
Bodyweight strength
4 exercises · 45 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Pike push-up · 3 sets · 4–8 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Glute bridge · 3 sets · 10–15 reps
Bodyweight strength
4 exercises · 40 min
- Air squat · 3 sets · 8–15 reps
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 6–10 reps
- Hanging knee raise · 3 sets · 5–10 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.