BWF Journal - Digital PDF

Acknowledgements:
Many thanks to the Reddit Bodyweight Fitness Community as a whole (https://www.reddit.com/r/bodyweightfitness/). It is full of countless
helpful individuals and excellent resources for bodyweight training. Stumbling across the community reinvigorated my love for bodyweight
fitness and working out. The Recommended Routine (which this journal aims to assist following) is fantastic, and great fun! I hope you
enjoy following it as much as I do, and that this journal helps you to track and make progress towards your fitness goals.
Disclaimer:
Medical advice should be sought before beginning a new exercise program. The publisher accepts no liability for injury resulting from
physical exercise. By using this workout journal, you voluntarily accept the inherent risk of physical / resistance training. Train within your
own capabilities, with correct form, and adhere to any safety instructions of your equipment / within your gym.
Copyright © 2019 Adam Reds

This material may be copied and printed any number of times for the sole personal use of the purchasing individual. Distribution for the
consumption of others is prohibited.
Contact Adam @ [email protected]
Life’s short. If you want it, go get it
bodyweightfitnessjournal.com
This journal belongs to: ______________________________________________________
If found, please contact: ______________________________________________________
Journal No: ________ Date From: ________________ Date To: ________________

Welcome to the Bodyweight Fitness Journal
This journal will help you to track and follow Reddit’s Bodyweight Fitness Recommended Routine, which can be found at:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
The journal provides enough space to track the Bodyweight Fitness Recommended Routine for 6 months / 24 weeks / 72 workouts. As
with all exercise routines, medical advice should be sought before starting a new exercise program.
Contents:
• Welcome to the Bodyweight Fitness Journal - this page - FAQs and introduction to the journal
• Exercises and Progressions - information on the exercise groups and progressions, equipment required etc
• Body Measurements - pages to track, and information on how to take body measurements
• Progressions and Achievements - a page to track which exercises you’re able to perform, and when this was achieved
• The Workout Journal - one page per workout to track progress against the Bodyweight Fitness Recommended Routine, and
information on tracking the workouts, and performing the routine.
FAQs:
What is the Bodyweight Fitness Recommended Routine?
The Bodyweight Fitness Recommended Routine is a strength training exercise routine, utilising the body’s weight and gravity for
resistance, as opposed to resistance from external means (i.e. dumbbells, resistance machines, barbells etc). Examples of bodyweight
exercises include push-ups, squats, pull-ups.
Why use a journal to track workouts?

Using a journal to track and log your workouts has many benefits! It can help with motivation, consistency, structure, it’s a great way to
track your progress to see how far you’ve come, to ensure you continue to push yourself each workout by having a record of what you
did previously… the list goes on. Using pen and paper has far fewer distractions than using your phone to track progress, helping focus.
Who is the Bodyweight Fitness Recommended Routine suitable for?

As the routine utilises bodyweight exercises, at different levels of difficulty, it is suitable for people of all abilities. There are modifications to
the moves to make them easier, or harder, depending on your level of strength and fitness. As you become stronger, you can add sets
and reps, and move to the more advanced exercise variations to continue progress. If you find any of the exercises too hard, you can
reduce the number of sets and reps, and / or move to an easier progression of each exercise.
What is the routine good for?

As with any strength training regimen, the routine can be used to great effect to improve strength and muscularity, and achieve fat loss
and hypertrophy. Not to mention, the ability to lift your own bodyweight could potentially save your life one day! As with any exercise
program, you cannot out-train a bad diet, so ensure correct nutrition based on individual goals (up to 20% calorie deficit for fat loss, up to
10% calorie surplus for muscle gain).
Why bodyweight exercises?

Bodyweight exercises are compound movements, working multiple muscle groups, requiring you to move and stabilise the entire body.
This is different to performing isolation exercises on a machine in the gym, which will (as the name suggests), isolate specific muscles
only. Each bodyweight exercise will engage the core and various other stabilising muscles, and as such, performing all the exercises in the
routine will work almost every muscle in the body. This is an extremely efficient way to train. Bodyweight training can improve
cardiovascular health and capacity, and because it requires very little equipment, it can be performed almost anywhere.
How do I use this journal?

This journal contains three main sections for you to fill in to track your progress:
1. Body Measurements - a place to track changes to your body composition and measurements on a weekly basis
2. Progressions and Achievements - track which exercise progressions you’re able to perform, and the date you first achieved this
3. The Workout Journal - one page per workout, with space to record sets and reps of each exercise, energy levels, notes about the
workout, and whether you achieved some sort of “progression from last workout” - did you make some sort of progress relating to
that exercise compared to the last workout. There’s a space to record time - start a stopwatch when you begin the workout, and after
finishing each set, record the elapsed time displayed on the stopwatch in the relevant box. Pages to set, and review, weekly goals.
See The Workout Journal section for more info.
How do I perform the exercises in the Bodyweight Fitness Recommended Routine?

Information on how to perform each exercise isn’t included within this journal - it’s a place to track your workouts and progression. There
are over 50 exercises in the Bodyweight Fitness Recommended Routine - this would be an entire book in itself. There are many resources
online describing the correct form for each exercise and progression variation, a good place to start is to visit the URL at the top of this
page, where there is an abundance of information around the Bodyweight Fitness Recommended Routine, and the exercises included
within it.
How do I use this journal to follow the Bodyweight Fitness Recommended Routine?
Skip to The Workout Journal section, for information on how to use this journal and follow the routine. More comprehensive information
can be found at the URL at the top of this page.
Exercises and Progressions
The following table outlines the bodyweight exercise groups, levels / progressions within each group, alternate progressions, the main
muscles each exercise targets, and any required equipment to perform the exercise.
Progressions
The exercises progress in level of difficulty, where level 1 is the easiest variation of an exercise, and each subsequent level is harder than
the last. Only progress to the next variation of an exercise once you can perform 3 sets of 8 repetitions of an exercise, with strict form. For
those with prior experience with strength / weight / gymnastic / calisthenics training, there may be no need to start at Level 1 for some or
all of the exercises. For those without previous experience of strength training, it is recommended to start at level 1 of all exercises. It’s
absolutely fine to progress at different rates on different exercises - you’re unlikely to be on the same “level” for each different exercise.
Exercise Level / Progression Alternate Progression Muscles Worked Equipment Required
1. Scapular Pull After you reach 3x8 Pull-Ups (Level 4), Arms: Pull-up bar (or access to
2. Arch Hang instead of progressing to weighted pull- • Biceps somewhere suitable -
3. Pull-Up - Negative / ups, any of the following variations can • Forearms gym, park, tree branch!)
Banded be performed:
Pull-Ups
4. Pull-Up Back:
5. Pull-Up - Weighted 5. L-Sit Pull-Up or Arch Body Pull-Up • Latissimus dorsi
or  • Rhomboids
Typewriter Pull-Up or Archer Pull-Up • Lower trapezius
1. Assisted Squat After you reach 3x8 Bulgarian Split Legs: None for main
2. Squat Squats (Level 4), instead of progressing • Glutes progression.
3. Split Squat to the Shrimp Squat variations, one of • Quads
4. Bulgarian Split Squat the following can be performed: • Hamstrings A steady raised platform
Squats
5. Beginner Shrimp Squat capable of taking your
6. Intermediate Shrimp 5. Step-Ups or Partial Pistol Squats body weight (plyo box /
Squat 6. Deep Step-Ups or Pistol Squats weight bench / small
7. Advanced Shrimp Squat wall) for step ups
1. Parallel Support Hold After you reach 3x8 Dips (Level 3), Arms: All levels - dip bars (or
2. Dips - Negative / Banded instead of progressing to weighted dips, • Triceps two sturdy chairs,
3. Dips the following progression can be parallel bars in a bike
4. Dips - Weighted followed: Chest: rack).
Dips • Pectorals
4. Ring Dips Alt progression -
5. Ring Dips - Rings Turned Out Shoulder: gymnastic rings, and
• Front deltoids somewhere to hang
them (pull-up bar)
1. Romanian Deadlift After you reach 3x8 Single Legged Legs: Levels 3 & 4 - resistance
2. Single Legged Deadlift Deadlifts (Level 2), the following • Glutes band(s) for advanced
3. Banded Nordic Curl - progressions can be followed: • Hamstrings moves. Barbells or
Hinge Negative weights can be added
4. Banded Nordic Curl 3. Beginner Harop Curl or Glute Ham Back: to deadlift moves
5. Nordic Curl Raise • Lower back
4. Advanced Harop Curl
1. Vertical Row After you reach 3x8 Wide Rows (Level Back: Level 1 - door frame.
2. Incline Row 4), the following progressions can be • Trapezius For Level 2 and above -
3. Horizontal Row followed: • Rhomboids gymnastic rings - hang
4. Wide Row • Latissimus dorsi from pull up bar / door
5. Weighted Inverted Row 5. Tuck Front Lever or Archer Rows frame or bar in squat
Rows
6. Tuck Front Lever Pulls or One Arm Shoulders: rack
Rows • Rear deltoids
Arms:
• Biceps
1. Vertical Push-Up After you reach 3x8 Diamond Push-Ups Chest: Level 2 - something
2. Incline Push-Up (Level 4), the following progressions can • Pectorals sturdy for Incline Push-
3. Full Push-Up be followed: Ups (back of sofa /
4. Diamond Push-Up Arms: weight bench / wall /
Push-Ups 5. Pseudo Planche Push-Up 5. Rings Push-Up • Triceps stairs).
6. Rings Turned Out Push-Up
Shoulders: Alt progression - rings
• Front deltoids and somewhere to hang
them
Body Measurements
Taking weekly measurements is a great way to track changes in your
body shape and size. Whilst tracking weight is useful, scales alone don’t
tell the full story, and won’t give you accurate feedback on muscular
development or fat loss. Measuring the circumference of the body in
defined locations, and body fat percentage, will give a much better idea
of changes to your body composition.
How to measure accurately:
• Use a tape measure, directly flat against the skin (or over thin, form
fitting clothing)
• Ensure there is no slack in the tape when measuring
• Consistency is key! Use consistent measuring points on the body
• Measurements should be taken “cold and relaxed” (i.e. not
immediately after training, and without flexing the muscles)
• Measure at the same time, on the same day of the week
Where to take measurements:
The image to the right gives an approximation of where on the body

measurements should be taken, at the dotted lines.
Limb measurements should be taken at the widest part of the limb.
Chest measurements should be taken at the nipples, with arms down, to

include both the pectorals and the lat muscles.
Waist measurements should be taken at the belly button, and hip

measurements should be taken at the hip bone.
Weight and body fat %:

Using the same set of scales, at the same time of day, will provide
consistent weight measurements. Many scales can also measure body
fat via electrical impedance. For greater accuracy, skin fold calipers can
be used to measure body fat percentage.
Week 1 2 3 4 5 6 7 8
Date
Weight
Body Fat %
Left Bicep
Right Bicep
Left Forearm
Right Forearm
Left Thigh
Right Thigh
Left Calf
Right Calf
Neck
Chest
Waist
Hips
Body Measurements Cont.
Week 9 10 11 12 13 14 15 16
Date
Weight
Body Fat %
Left Bicep
Right Bicep
Left Forearm
Right Forearm
Left Thigh
Right Thigh
Left Calf
Right Calf
Neck
Chest
Waist
Hips
Week 17 18 19 20 21 22 23 24
Date
Weight
Body Fat %
Left Bicep
Right Bicep
Left Forearm
Right Forearm
Left Thigh
Right Thigh
Left Calf
Right Calf
Neck
Chest
Waist
Hips
Progressions and Achievements
Use this page to track your progress through each exercise progression. Check off and date each exercise once you’ve managed to
perform the number of sets and reps of that particular exercise. For example, once you’ve managed to do 3 sets of 5 scapular pulls in a
workout, tick the box and mark the date you accomplished this, in the “3 x 5 / Date” column relating to the Scapular Pulls progression.
On your next workout, aim to make progress towards 3 x 6 scapular pulls. Initially this could be 2 sets of 5 scapular pulls, and one set of
6 scapular pulls. Once you do manage 3 sets of 6 scapular pulls in a workout, again, tick the box and mark the date you accomplished
this, in the “3 x 6 / Date” column relating to the Scapular Pulls progression, and then on your next workout, aim to make progress
towards 3 x 7 scapular pulls. For the two exercises marked “timed”, use 3x5 = 15 secs, 3x6 = 20secs, 3x7 = 25secs, 3x8 = 30secs.
Level Progression 3 x 5 / Date 3 x 6 / Date 3 x 7 / Date 3 x 8 / Date
1 Scapular Pulls ☐ ☐ ☐ ☐
P
U 2 Arch Hangs (timed) ☐ ☐ ☐ ☐
L
L 3 Pull-Ups - Negative / Banded ☐ ☐ ☐ ☐
U 4 Pull-Ups ☐ ☐ ☐ ☐
P
5 Pull-Ups - Weighted ☐ ☐ ☐ ☐
1 Assisted Squat ☐ ☐ ☐ ☐
2 Squat ☐ ☐ ☐ ☐
S 3 Split Squat ☐ ☐ ☐ ☐
Q
U 4 Bulgarian Split Squat ☐ ☐ ☐ ☐
A
T 5 Beginner Shrimp Squat ☐ ☐ ☐ ☐
6 Intermediate Shrimp Squat ☐ ☐ ☐ ☐
7 Advanced Shrimp Squat ☐ ☐ ☐ ☐
1 Parallel Support Hold (timed) ☐ ☐ ☐ ☐
D 2 Dips - Negative / Banded ☐ ☐ ☐ ☐
I
P 3 Dips ☐ ☐ ☐ ☐
4 Dips - Weighted ☐ ☐ ☐ ☐
1 Romanian Deadlift ☐ ☐ ☐ ☐
H 2 Single Legged Deadlift ☐ ☐ ☐ ☐
I
N 3 Banded Nordic Curl - Negative ☐ ☐ ☐ ☐
G
E 4 Banded Nordic Curl ☐ ☐ ☐ ☐
5 Nordic Curl ☐ ☐ ☐ ☐
1 Vertical Row ☐ ☐ ☐ ☐
2 Incline Row ☐ ☐ ☐ ☐
R
O 3 Horizontal Row ☐ ☐ ☐ ☐
W
4 Wide Row ☐ ☐ ☐ ☐
5 Weighted Inverted Row ☐ ☐ ☐ ☐
1 Vertical Pushup ☐ ☐ ☐ ☐
P
U 2 Incline Pushup ☐ ☐ ☐ ☐
S
H 3 Full Pushup ☐ ☐ ☐ ☐
U 4 Diamond Pushup ☐ ☐ ☐ ☐
P
5 Pseudo Planche Pushup ☐ ☐ ☐ ☐
The Workout Journal
The remainder of this journal consists of pages to use for tracking each workout you perform whilst following the Bodyweight Fitness
Recommended Routine.
How to use the Journal

Use one page per workout. Fill in the journal whilst performing the workout, during the rest periods. Check off the warm up, and fill in the
number of reps and sets, and type of exercise for the strength and core sections of the workout. Each workout, aim to make some sort of
progress from the previous workout. This could be an extra rep, an extra set, progressing to a higher more difficult level on one of the
exercises, etc. Record this achievement by checking the box “progression from last workout” relating to the strength exercise you
managed to make progress against. It’s unlikely you’ll make progress against every exercise every workout, don’t worry. Some workouts
you might have low energy levels, or feel run down, and you may need to perform a cut down version of the routine. After working out,
make some notes, and record energy levels, and how the workout went, in the bottom section of the workout log. If you’ve added any
additional exercises to your workout, record these in the notes section.
There is also a space to record “Time” - start a stopwatch when you begin the workout, and after finishing each set, record the time on
the stopwatch in the relevant box. This helps accurately track rest periods, and also to see if you’re performing the routine faster / slower
than usual (it’s not a race!) just to help give an idea of energy levels and focus.
Weekly Goals & Review

At the start of each week, there is a section to make some notes about what you want to achieve over the week, and your motivation and
reasons for working out. Try to refer back to these before each workout, to help focus the mind and to motivate you. Having a compelling
reason for doing something makes you much more likely to do your best. At the end of each week, fill in the weekly review, with details on
how you did against the goals you had for the week, what went really well, and detail any areas you could improve. Setting goals and
monitoring your progress against them will make it much more likely for you to see improvements, and give you focus and direction.
How to follow the Bodyweight Fitness Recommended Routine

It’s recommended to workout 3 times per week, with at least 1 day of rest between workouts. For each workout, complete the warm up,
then the strength work, then the core work. The order of the exercises within the strength and core work sections can be changed if
desired, but ensure the warm up is done first, then the strength work, then the core work.
More information and help can be found at the URL: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Warm Up
Some of the warm up exercises should only be performed once you’ve reached a certain level for some of the strength work exercises
(i.e. those exercises on the right hand side of the warm up section, that mention “when x exercise has been reached”). Until you’ve
introduced those strength exercises into your workouts, omit the related warm up exercises.
Strength Work
There are 6 exercise groups within the strength work section. Each workout, perform one exercise of each group, at or above the level of
the previous workout. The strength work is set up into “pairs” of exercises. Use a level of each exercise that you can complete up to 3
sets of 5-8 repetitions (see previous pages for the exercises, levels and progressions). If you’re starting out, start with fewer sets and reps
if needed, and work your way up to performing 3 sets of 5 to 8 repetitions of each exercise. Alternate sets of the exercises in the pair,
resting 90 seconds between each set, before moving to the next pair. The entire strength section will look like this:
Perform 5-8 Pull-Ups - Rest 90 Secs - perform 5-8 Squats - rest 90 secs
Perform 5-8 Dips - Rest 90 Secs - perform 5-8 Hinges - rest 90 secs
Perform 5-8 Rows - Rest 90 Secs - perform 5-8 Push-Ups - rest 90 secs
You might find a certain exercise easier or harder than others - you don’t have to perform the same “level” for each exercise within a
workout. For example, you may struggle with pull-ups, so perform Level 1 - Scapular Pulls for the pull up exercise, but might find squats
easy, so perform Level 4 - Bulgarian Split Squats for the squat exercise. Once you can comfortably perform 3 sets of 8 repetitions of an
exercise with strict form, move on to the next level of that exercise next time you workout.
Core Work
The core work is grouped into triplets - perform one set of each exercise, resting 90 seconds between each, and repeat, as such:
Perform 8-12 Rollouts - Rest 90 Secs - perform 8-12 Pallof Press - Rest 90 Secs - perform 8-12 Reverse Hyperextension - rest 90 secs
Turn over and start logging your goals and workouts!

Week Commencing: Week No:
Start of Week - Goal Setting & Motivation Fill in prior to completing this week’s 3 workouts
What do I want to achieve this week? What are my goals?
What is my reason and motivation for training?
End of Week - Review Fill in after completing this week’s 3 workouts
How did I do against my goals for this week?
What went well?
What could I improve? (Consider including this in next week’s goals)

Date: Duration: Week No: Workout No:
Warm-Up: Dynamic Stretches (5 - 10 mins)
Shoulder prep / banded dislocates (5 - 10) Arch Hangs (10) - when negative pullups reached
Squat Sky Reaches (5 - 10) Support Hold (30s) - when negative dips reached
Wrist Prep (10+) Air squats (10) - when Bulgarian split squats reached
Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls
Strength Work - 3 pairs (40 - 60 mins, 3 x 5-8 reps, 90 sec rest between sets)
Pull-Up Progression from last workout ☐ Squat Progression from last workout ☐
Set Reps Level / Type Time Set Reps Level / Type Time
1 : 1 :
2 : 2 :
3 : 3 :
Dip Progression from last workout ☐ Hinge Progression from last workout ☐
1 : 1 :
2 : 2 :
3 : 3 :
Row Progression from last workout ☐ Push-Up Progression from last workout ☐
1 : 1 :
2 : 2 :
3 : 3 :
Core Work - 1 triplet (15 mins, 3 x 8-12 reps, 60 sec between sets)
Plank / Rollouts Banded Pallof Press Reverse Hyperextension
Set Reps / Type Time Set Reps / Type Time Set Reps / Type Time
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :
Progression from last workout ☐ Progression from last workout ☐ Progression from last workout ☐
Notes Workout: Poor / Good / Great Energy: Low / Med / High

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3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

What went well?

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 :
2 : 2 :
3 : 3 :
1 : 1 : 1 :
2 : 2 : 2 :
3 : 3 : 3 :

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Acknowledgements:

Copyright © 2019 Adam Reds

Contact Adam @ [email protected]

Life’s short. If you want it, go get it

If found, please contact: ______________________________________________________

Journal No: ________ Date From: ________________ Date To: ________________

Why use a journal to track workouts?

Who is the Bodyweight Fitness Recommended Routine suitable for?

What is the routine good for?

Why bodyweight exercises?

How do I use this journal?

How do I perform the exercises in the Bodyweight Fitness Recommended Routine?

Exercise Level / Progression Alternate Progression Muscles Worked Equipment Required

How to measure accurately:

Where to take measurements:

The image to the right gives an approximation of where on the body

Limb measurements should be taken at the widest part of the limb.

Chest measurements should be taken at the nipples, with arms down, to

Waist measurements should be taken at the belly button, and hip

Weight and body fat %:

Body Measurements Cont.

Level Progression 3 x 5 / Date 3 x 6 / Date 3 x 7 / Date 3 x 8 / Date

How to use the Journal

Weekly Goals & Review

How to follow the Bodyweight Fitness Recommended Routine

More information and help can be found at the URL: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

Turn over and start logging your goals and workouts!

What do I want to achieve this week? What are my goals?

What is my reason and motivation for training?

End of Week - Review Fill in after completing this week’s 3 workouts

How did I do against my goals for this week?

What went well?

What could I improve? (Consider including this in next week’s goals)

Warm-Up: Dynamic Stretches (5 - 10 mins)

Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls

Plank / Rollouts Banded Pallof Press Reverse Hyperextension

Notes Workout: Poor / Good / Great Energy: Low / Med / High

Warm-Up: Dynamic Stretches (5 - 10 mins)

Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls

Plank / Rollouts Banded Pallof Press Reverse Hyperextension

Notes Workout: Poor / Good / Great Energy: Low / Med / High

Warm-Up: Dynamic Stretches (5 - 10 mins)

Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls

Plank / Rollouts Banded Pallof Press Reverse Hyperextension

Notes Workout: Poor / Good / Great Energy: Low / Med / High

What do I want to achieve this week? What are my goals?

What is my reason and motivation for training?

End of Week - Review Fill in after completing this week’s 3 workouts

How did I do against my goals for this week?

What went well?

What could I improve? (Consider including this in next week’s goals)

Warm-Up: Dynamic Stretches (5 - 10 mins)

Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls

Plank / Rollouts Banded Pallof Press Reverse Hyperextension

Notes Workout: Poor / Good / Great Energy: Low / Med / High

Warm-Up: Dynamic Stretches (5 - 10 mins)

Deadbugs (30s) Romanian deadlifts (10) - when Banded Nordic Curls

Plank / Rollouts Banded Pallof Press Reverse Hyperextension

Notes Workout: Poor / Good / Great Energy: Low / Med / High

Journal No: Date From: Date To: ________