Reddit Recommended Bodyweight Routine

Three weekly full-body workouts pair six strength movements, then add three core exercises and harder progressions.

Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Session 1

Pull-up
3 × 5–8
Air squat
3 × 5–8
Parallel-bar dip
3 × 5–8
Unloaded Romanian deadlift
3 × 5–8
Horizontal bodyweight row
3 × 5–8
Push-up
3 × 5–8
Body saw
3 × 8–12
Band Pallof press
3 × 8–12
Bodyweight back extension
3 × 8–12

Workout 2

Session 2

Pull-up
3 × 5–8
Air squat
3 × 5–8
Parallel-bar dip
3 × 5–8
Unloaded Romanian deadlift
3 × 5–8
Horizontal bodyweight row
3 × 5–8
Push-up
3 × 5–8
Body saw
3 × 8–12
Band Pallof press
3 × 8–12
Bodyweight back extension
3 × 8–12

Workout 3

Session 3

Pull-up
3 × 5–8
Air squat
3 × 5–8
Parallel-bar dip
3 × 5–8
Unloaded Romanian deadlift
3 × 5–8
Horizontal bodyweight row
3 × 5–8
Push-up
3 × 5–8
Body saw
3 × 8–12
Band Pallof press
3 × 8–12
Bodyweight back extension
3 × 8–12

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

Gluteals27
Abdominals18
Hamstrings18
Latissimus dorsi18
Pectorals18
Scapular retractors9 + 9
Triceps9 + 9
Quadriceps9
Spinal erectors45
Anterior deltoids18
Biceps18
Hip flexors18
Obliques18
Adductors9
Forearms9
Posterior deltoids9
Scapular stabilizers9
Serratus anterior9

Sets a week by muscle
Muscle	Main mover	Helping
Gluteals	27	0
Abdominals	18	0
Hamstrings	18	0
Latissimus dorsi	18	0
Pectorals	18	0
Scapular retractors	9	9
Triceps	9	9
Quadriceps	9	0
Spinal erectors	0	45
Anterior deltoids	0	18
Biceps	0	18
Hip flexors	0	18
Obliques	0	18
Adductors	0	9
Forearms	0	9
Posterior deltoids	0	9
Scapular stabilizers	0	9
Serratus anterior	0	9

The schedule

3 workouts a week, on whichever days suit you.

How it works

The program’s own rules, as Catalyst runs them.

Train the full routine three times a week with at least one rest day between workouts. Choose a progression for each of the nine exercises that lets you use good form without reaching failure early. Do pull/squat, dip/hinge and row/push-up pairs, followed by the three core exercises, for three rounds of each group. Rest ninety seconds between strength rounds, or up to three minutes if needed, and sixty seconds between core rounds. Aim to lower for one second and lift explosively, with no deliberate pause at the bottom or top. Consider a harder strength variation after three clean sets of eight. Follow the community’s warm-up and optional skill guidance, choosing how much to do.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Back extension bench
Parallel bars
Pull-up bar
Resistance bands

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

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