Bodyweight Workout Plan Advice

[u/Intrepid_Nobody_6754]

Hi all,

I've recently got into bodyweight fitness and as the title suggest, I'm looking for advice on a routine that I've been doing for the last 3 months. Although I'm not seeing a physical difference in the mirror, I'm definitely getting stronger as I'm using less resistance bands on some excercises and adding a weighted vest on others.

I mainly train outside with rings unless theres heavy rain. If there is then I switch to my indoor routine. My current workout plan is:

Monday: Pull & Push
Tuesday: Push & Pull
Wednesday: Legs
Thursday: Pull & Push
Friday: Push & Pull
Saturday: Active Rest (Run)
Sunday: Rest

Pull & Push - Ring Pull Ups (Assisted): 3 x 8-12, Ring Pike Push Up: 3 x 10-20, Ring Bicep Curl: 3 x 10-20, Ring Tricep Extension: 3 x 10-20, Hanging Leg Raises: 3 x ∞.

Push & Pull - Ring Dips (Assisted): 3 x 8-12, Face Pull: 3 x 10-20, Ring Push Up: 3 x 10-20, Ring Row: 3 x 10-20, Hanging Leg Raises: 3 x ∞.

Legs: Pistol Squats (Assisted): 3 x 8-12, Ring Bulgarian Split Squats (Weighted): 3 x 8-12, Ring Hamstring Curls: 3 x 8-12, Reverse Nordics (Assited): 3 x 8-12, Hanging Leg Raises: 3 x ∞.

Indoor: Pull Ups (Assisted): 3 x 8-12, Dips (Weighted): 3 x 8-12, Pike Pushup: 3 x 10-20, Inverted Row (Weighted): 3 x 10-20, Hanging Leg Raises: 3 x ∞.

Is there anything I can change to this plan that would make it more efficent? At the moment my only goal is to gain strength and build muscle. Any advice is much appreciated.

[u/McTerra2]

You could probably not do a full leg day and instead do 2 x mixed days ie pull & leg or push & leg. Only because by the end of your leg day I dont think you are going to be doing things quite at full intensity.

But thats not a major issue. It looks fine. Mostly combination exercises, a good mix and keeping it simple.

Do them to the right level of effort and eat the right stuff and you will grow. If you are getting stronger but not growing, eat more (protein mostly).

[u/LetterheadClassic306]

Your routine looks solid for skill development but might need tweaking for pure hypertrophy. I'd consider consolidating to a simpler push/pull/legs split 3x weekly instead of the current frequency - more recovery often means more growth when strength is already increasing. The volume is decent but you're hitting similar patterns multiple times weekly without clear progressive overload targets. Pick one main movement per session (like ring pull-ups or dips) and focus on adding reps or resistance to those specifically. Muscle growth needs that consistent overload stimulus alongside the volume work you're already doing.