5 Day Bodyweight Workout Routine Reddit

You're looking for a 5 day bodyweight workout routine Reddit users would actually recommend because you're tired of the noise. You want a structured plan that works, not a random collection of burpees and jumping jacks. The good news is you can build significant muscle and strength with just your bodyweight, as long as you follow a smart program.

Key Takeaways

• A 5-day bodyweight split is most effective using an Upper/Lower/Upper/Lower/Full Body structure to ensure adequate recovery.
• True progress comes from moving to harder exercise variations, not just doing more reps of the same easy exercise.
• Your entire routine should be built around 6 foundational movements: Push-ups, Pull-ups, Squats, Hinges, Rows, and Core work.
• Rest for 90 to 120 seconds between sets to maximize strength and muscle gains, not the 30 seconds common in HIIT workouts.
• If you are consistent with this routine and your nutrition, you will feel noticeably stronger in 4 weeks and see visible changes in 8-12 weeks.

Why Most 5-Day Bodyweight Routines Fail

If you’ve searched for a 5 day bodyweight workout routine reddit users discuss, you’ve likely seen the problem. Most free plans online are fundamentally broken. They feel productive because they make you sweat, but they don't produce long-term results. Let's break down why they fail so you can avoid these traps.

First, they lack structure. A list of 10 random exercises to do every day isn't a routine; it's a workout. Your muscles grow during recovery, and if you blast your chest and shoulders five days in a row, you're not giving them time to repair and get stronger. You're just accumulating fatigue. This leads to burnout and plateaus within 2-3 weeks.

Second, they have no path for progressive overload. Progressive overload is the absolute cornerstone of getting stronger. It means continually making your workouts more challenging over time. Most bodyweight plans fail here. They might say “Do 3 sets of 10 push-ups.” But what do you do next week? And the week after? If the challenge doesn't increase, your body has no reason to adapt and grow. You stay the same.

Finally, they create muscle imbalances. Many free routines are packed with push-ups and crunches while completely ignoring your back and hamstrings. This is the fast track to rounded shoulders, poor posture, and potential injury. A good program works the entire body with a balanced approach, focusing on opposing muscle groups (e.g., pushing and pulling).

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The 5-Day Bodyweight Split That Actually Works

Forget the random daily workouts. To train 5 days a week effectively with bodyweight, you need a smart split. The best structure for this is an Upper/Lower split, with a fifth day for full-body conditioning and core work. This model ensures you hit each muscle group twice a week with enough intensity to stimulate growth, while also giving each muscle at least 48 hours of recovery.

Here is the weekly layout:

• Day 1: Upper Body A (Push Focus)
• Day 2: Lower Body A (Squat Focus)
• Day 3: Upper Body B (Pull Focus)
• Day 4: Lower Body B (Hinge Focus)
• Day 5: Full Body Conditioning & Core
• Day 6 & 7: Rest (Active recovery like walking is great here)

This structure is superior because it manages fatigue. After you train your upper body on Monday, it gets a full day of rest on Tuesday while you train your legs. By Wednesday, your chest, shoulders, and triceps are recovered and ready for another session. This cycle allows for consistent, hard training without running yourself into the ground.

This isn't about being sore every day. It's about strategic, progressive work that forces your body to adapt. This is how you build real, lasting strength and muscle, not just get tired.

The Complete 5-Day Routine: Exercises, Sets, and Reps

Here is the exact plan. For each exercise, perform 3 sets. Your goal is to stay within the prescribed rep range. If you can't hit the minimum number of reps (e.g., 5), choose an easier variation. Once you can hit the maximum number of reps (e.g., 12) on all 3 sets with good form, it's time to move to a harder variation.

Rest for 90-120 seconds between each set.

Day 1: Upper Body A (Push Focus)

1. Push-up Variation: 3 sets of 5-12 reps. (Progress from incline push-ups to regular, then to diamond or decline push-ups).
2. Pike Push-up Variation: 3 sets of 5-12 reps. (This targets your shoulders. Progress by elevating your feet on a chair).
3. Bodyweight Row Variation: 3 sets of 5-12 reps. (Use a sturdy table, rings, or a horizontal bar. The more parallel your body is to the floor, the harder it is).
4. Dips (using two chairs or a bench): 3 sets of 5-15 reps. (Keep your chest up and go as deep as your shoulders comfortably allow).

Day 2: Lower Body A (Squat Focus)

1. Squat Variation: 3 sets of 8-20 reps. (Progress from regular bodyweight squats to paused squats, then jump squats or close-stance squats).
2. Lunge Variation: 3 sets of 10-15 reps per leg. (Start with static lunges, then walking lunges, then reverse lunges).
3. Glute Bridge Variation: 3 sets of 15-25 reps. (Progress from two legs to single-leg glute bridges to build hamstring and glute strength).
4. Calf Raises: 3 sets of 15-30 reps. (Perform on a step to get a full range of motion. Progress to single-leg calf raises).

Day 3: Upper Body B (Pull Focus)

1. Pull-up or Chin-up Variation: 3 sets of 3-10 reps. (If you can't do one, work on dead hangs and negative pull-ups. A pull-up bar is essential here).
2. Bodyweight Row Variation (different grip): 3 sets of 5-12 reps. (If you used an overhand grip on Day 1, use an underhand grip today).
3. Archer Push-up or Typewriter Push-up: 3 sets of 3-8 reps per side. (These build unilateral strength. If too hard, stick with a standard push-up variation).
4. Towel or Band Face Pulls: 3 sets of 15-20 reps. (Crucial for shoulder health and posture. Focus on squeezing your shoulder blades together).

Day 4: Lower Body B (Hinge Focus)

1. Hinge Variation (Single-Leg RDL): 3 sets of 8-15 reps per leg. (Start with no weight, focusing on balance and feeling the stretch in your hamstring. This is a difficult but vital movement).
2. Bulgarian Split Squat: 3 sets of 8-15 reps per leg. (Elevate your back foot on a couch or chair. This is one of the best leg builders, period).
3. Nordic Hamstring Curl Negative: 3 sets of 3-5 reps. (Hook your feet under something heavy and lower your body as slowly as possible. This is extremely challenging but incredibly effective).
4. Reverse Hyperextension (off a bed or table): 3 sets of 15-20 reps. (Lie face down with your hips at the edge and raise your legs using your glutes and lower back).

Day 5: Full Body Conditioning & Core

This day is about moving well and building athleticism, not chasing failure.

1. Burpees (Controlled): 3 sets of 8-10 reps. (Perform with perfect form: chest to deck, full hip extension at the top. This is not a race).
2. Plank Variation: 3 sets, hold for 45-75 seconds. (Keep a straight line from your head to your heels. No sagging hips).
3. Hanging Knee or Leg Raises: 3 sets of 10-15 reps. (Use a pull-up bar. Focus on using your abs to lift, not swinging).
4. Bear Crawl: 3 sets, crawl for 45-60 seconds. (Stay low to the ground, keeping your back flat and knees just an inch off the floor).

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How to Progress Without Adding Weight

This is the secret sauce. Doing the same workout forever yields zero results. You must consistently challenge your muscles. With bodyweight training, you can't just add 5 pounds to the bar, so you have to be smarter. Here’s the 4-step system for endless progress.

Step 1: Master the Rep Range

Every exercise has a target rep range, for example, 5-12 reps. Your first goal is to master this range. If your first workout is 3 sets of 6 push-ups, your goal over the next few sessions is to get to 3 sets of 7, then 3 sets of 8, all the way up to 3 sets of 12. Only when you can successfully complete all sets at the top of the rep range do you earn the right to make the exercise harder.

Step 2: Choose a Harder Variation

This is the primary driver of bodyweight progress. Instead of adding weight, you change the leverage to make the exercise more difficult. Here are some simple progression paths:

• Push-ups: Wall Push-ups → Incline Push-ups → Knee Push-ups → Regular Push-ups → Diamond Push-ups → Decline Push-ups → Archer Push-ups.
• Pull-ups: Dead Hangs → Scapular Pulls → Negative Pull-ups → Band-Assisted Pull-ups → Regular Pull-ups → Chest-to-Bar Pull-ups.
• Squats: Assisted Squats → Bodyweight Squats → Paused Squats → Jump Squats → Bulgarian Split Squats → Pistol Squats (assisted, then unassisted).

When you move to a harder variation, you will drop back to the bottom of the rep range (e.g., 3 sets of 5). Then you repeat Step 1.

Step 3: Decrease Rest Time

This is a secondary method of progression. Let's say you're doing 3 sets of 10 pull-ups with 120 seconds of rest. To make it harder, you could try to complete the same 3 sets of 10 but with only 90 seconds of rest. This increases workout density and challenges your muscular endurance. Use this method when you're stuck or want to add a new challenge, but prioritize moving to harder variations first.

Step 4: Add Tempo

Tempo refers to the speed of your reps. You can make any exercise brutally difficult by slowing it down. A common tempo is 3-1-1-0. This means you take 3 seconds to lower the weight (the eccentric), pause for 1 second at the bottom, take 1 second to lift (the concentric), and have 0 seconds of rest at the top. Applying a tempo to your regular push-ups will challenge your muscles in a completely new way.

Frequently Asked Questions

What equipment do I absolutely need?

A pull-up bar is the single most important investment for a bodyweight routine. You cannot effectively train your back muscles without one. A doorway pull-up bar costs around $30 and is non-negotiable for building a balanced physique. Everything else is optional.

How much rest should I take between sets?

For strength-focused movements like push-ups and pull-ups, rest 90 to 120 seconds. This allows your muscles to recover enough to perform the next set with high intensity. For conditioning or core work, you can shorten the rest to 45-60 seconds.

What about cardio?

This routine is demanding, but you can add 2 sessions of low-intensity cardio on your rest days (Day 6 and 7). This could be a 30-45 minute brisk walk, a light jog, or a bike ride. This helps with recovery and cardiovascular health without interfering with your muscle growth.

How long until I see results from this routine?

You will feel stronger and more capable within 2-4 weeks. Your reps will go up on all lifts. Visible changes in muscle definition and size typically take 8-12 weeks, but this is highly dependent on your nutrition. You can't out-train a bad diet.

Can I do this routine if I'm a complete beginner?

Yes. The key is to start with the easiest possible variation for each movement. This might mean doing push-ups against a wall, rows with your body nearly vertical, and squats to a high box. Focus on perfect form and mastering the movement before trying to add reps or move to a harder version.

Conclusion

Building muscle with your bodyweight isn't complicated, but it demands consistency and a smart plan. This 5-day routine provides the structure, and the progression model gives you a clear path forward. Stop searching for the perfect workout and start doing this one. The results will follow.