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Recommended Routine
The r/bodyweightfitness Recommended Routine is a beginner calisthenics program that runs 3 full-body sessions per week on non-consecutive days. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
r/bodyweightfitness's own beginner program, maintained by the subreddit's moderators rather than credited to one author. A warm-up, then three pairs done by alternating the two exercises with 90 seconds after every set (pull-up with squat, dip with hinge, row with push-up) at 3 sets of 5 to 8, then a core triplet of anti-extension, anti-rotation and extension at 3 sets of 8 to 12 with 60 seconds.
What makes it different from every other program in the library: it prescribes a slot, not an exercise. Each strength line is a named progression you pick your own rung on, so the same routine fits somebody who cannot hold a hang and somebody adding weight to their chin-ups. The full routine, including all nine ladders, is on our guide page.
At a glance
| Discipline | Calisthenics |
| Experience level | Beginner |
| Length | 12 weeks |
| Training days | 3 per week, non-consecutive |
| Equipment | A pull-up bar, something to dip on, something to row under |
| Loading | None. Progression is by reps inside a range, then by moving up the named ladder for that slot. |
| Options | Three sets or two (the routine's own beginner modification), and whether to include the warm-up. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Every row is written at a sensible starting rung with the whole ladder in that row's note, so you can swap to the rung you are actually on and still see what comes next. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
The app has no way to pair two exercises, so a pair is written as the two movements in order, with the pairing and the 90 seconds stated on each row. Holds are counted in seconds.
Start the Recommended Routine
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick Calisthenics, then choose Recommended Routine from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.