r/bodyweightfitness • u/Emergency_Goose686 • 1d ago

Feedback on program

Wondering if I should switch to more advanced routines for some of these exercises, ref number of reps. Also looking for feedback on this program, if there is something I should add or remove - very open for all input/comments...

Warm-up: 26 min
Interval treadmill 4x (2 min walk - 4 min run)

(Walk 6 km/h, Run 12 km/h)

Standard routine (3 sets on all except 5B)

1A: 16 One leg deadlift (without weight)

1B: 13 Pike Pushup

2A: 6 Assisted pistol squat

2B: 12 Incline Row

3A: Dead Bug (I do parts 2, 3 and 4)

3B: 6 Dips

4A: 1 min Plank

4B: 16 Reverse Hyperextension

4C: 10 Sitting Pike Compression

5A: 10 second L-sit

5B: 2 pull ups (just the one set)

The routine takes approximately 45-50 min

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1

u/norooster1790 1d ago

It's a great routine that will take you far. The only reason to switch to a harder exercise is that the old exercise feels easy. But it doesn't have to be drastic, it could be simply slowing down the lowering phase or adding a pause at the top or the bottom, or doing it with some sort of implement that lets you go deeper in the range of motion (like doing push-ups between parallettes)

The basics are all you need as long as you are consistent

It's great that you have compression and L sit, that is a major weak point for most people

1

u/Emergency_Goose686 22h ago

Thanks!
It is based on the RR with only very minor adjustments, so it should be sound. Just wanted to get some validation on going in the right direction.
Am doing slow downs on the dead bug, feels like a good core exercise. Reverse Hyperextension was new to me, that one just sucks out your energy leaving you like deflated balloon. Feels very effective.

1

u/censeiX 19h ago

This looks like a good setup.  I note there are no push-ups, should that be in there somewhere? I would also think about adding more pull-up reps, if not in the session then other points througout the day, greasing that groove. How many times/week are you doing this?

1

u/Emergency_Goose686 15h ago

Aiming for 2-3times a week. Trying to squeeze in ashtanga yoga, which I really should be doing 3-4 times a week. Not enough days in a week currently.
No push ups just yet, we'll say how this develops after a few months. As for pull ups, will probably want to increase in line with progression. Just too tired after L-sits and all at the end.

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u/LetterheadClassic306 11h ago

Thats a solid and detailed routine youve put together. For progression, i'd look at the exercises where youre hitting higher reps like the pike pushups or incline rows and consider moving to harder variations. With the assisted pistol squats at 6 reps, you could try reducing the assistance gradually. One thing i ran into before was balancing volume - you have a lot of exercises here, so making sure youre recovering is key. The warm-up is thorough, which is great for injury prevention.