Workout Routine

Reddit Recommended Routine

by sahaankit796

3 day Workout Split recommended by r/bwf

Workouts

Pull-up + Squat

Active Hang

Set
Intensity
Weight
Reps
Rest time
1
6
90 sec
2
6
90 sec
3
6 +
amrap
90 sec

Active Hang

3 sets

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5 +
amrap
90 sec

Split Squat

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3 sets

Dip + Hinge

Parallel Bar Support Holds

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec
3
90 sec

Parallel Bar Support Holds

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
90 sec
2
@RPE8
8
90 sec
3
@RPE10
8 +
amrap
90 sec

romanian deadlift

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3 sets

Rows + Pushups

Horizontal Rows

Set
Intensity
Weight
Reps
Rest time
1
6
90 sec
2
6
90 sec
3
6 +
amrap
90 sec

Horizontal Rows

3 sets

push-ups

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5 +
amrap
90 sec

push-ups

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3 sets