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The Complete Guide to Tracking the Reddit BWF Recommended Routine (RR)

#Reddit BWF #Calisthenics #Data Ownership
The Complete Guide to Tracking the Reddit BWF Recommended Routine (RR)

The Reddit BWF Recommended Routine (RR) is a popular bodyweight fitness routine created by the r/bodyweightfitness community.

Designed as a full-body routine that pairs complementary movements—like pull-ups with squats, or dips with hinges—it offers a structured starting point for bodyweight strength training.

However, tracking superset routines on standard fitness apps can often be frustrating. Most apps treat every exercise as an isolated set, scrambling your workout order or forcing you to pay a monthly subscription just to customize routines.

Here is how to structure and log the Recommended Routine cleanly using StrengthNotes.

How the Recommended Routine is Structured

The Recommended Routine is built around 3 paired superset blocks followed by a Core Triplet:

1. Pair A: Vertical Pull & Leg Quad Focus

  • A1: Pull-up Progression (Scapular Pulls -> Arching Pull-ups -> Full Pull-ups -> Weighted Pull-ups)
  • A2: Squat Progression (Air Squats -> Bulgarian Split Squats -> Shrimp Squats -> Pistol Squats)

2. Pair B: Vertical Push & Posterior Chain Focus

  • B1: Dip Progression (Parallel Bar Dips -> Ring Dips -> Weighted Dips)
  • B2: Hinge Progression (Single-Leg RDLs -> Nordic Hamstring Curls / Banded Deadlifts)

3. Pair C: Horizontal Pull & Horizontal Push Focus

  • C1: Row Progression (Incline Rows -> Horizontal Bodyweight Rows -> Ring Rows)
  • C2: Push-up Progression (Incline Push-ups -> Ring Push-ups -> Pseudo Planche Push-ups)

4. Block D: Core Triplet

  • D1: Anti-Extension (Plank / Ring Rollouts)
  • D2: Anti-Rotation (Pallof Press)
  • D3: Extension (Arch Body Hold / Reverse Hyper)

BWF Routine Structure

How StrengthNotes Helps You Track It

StrengthNotes gives you full control of your workout tracking, allowing you to customize superset pairings, progression links, and cardio inputs without being locked into rigid formats or paywalls.

StrengthNotes includes system templates pre-loaded with the Recommended Routine:

  1. Paired Superset Grouping (A1/A2, B1/B2, C1/C2):
    When logging at the gym, StrengthNotes automatically groups your paired exercises together with visual superset indicators, making it easy to alternate sets.
  2. Linked Progression Trees:
    When you complete your target reps (e.g. 3x8), StrengthNotes links to the next exercise step in the progression tree directly from your workout screen.
  3. Cardio & Rest Day Integration:
    If you log walking, running, biking, or rowing on non-lifting days, StrengthNotes automatically syncs your Garmin CSV and Concept2 logs into the same daily journal.

Data Freedom

  1. 100% Free Data Exports:
    Your workout logs belong to you. Export your complete CSV history anytime without paywalls.

Get Started

You can load the Reddit BWF Recommended Routine directly from your Templates tab in StrengthNotes today!