By r/bodyweightfitness · CC BY-SA · Beginner · 3× / week · Ongoing · Minimal gear
Full-body strength, no gym
The community-built, openly-licensed bodyweight routine: a warm-up, two paired strength supersets, then a triplet of squat / hinge / core. Progress by moving to a harder variation as reps climb. Three non-consecutive days.
| Pull-up (or Row) progression | 3 × 5–8 |
| Dip (or Push-up) progression | 3 × 5–8 |
| Squat progression | 3 × 5–8 |
| Hinge (Bridge / Nordic) | 3 × 8–12 |
| Core (Plank / Leg raise) | 3 sets |
Source: r/bodyweightfitness · CC BY-SA — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Recommended Routine (Bodyweight) and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.