Snatch game

Alternate days of recommended routine Combine 12-3-30 with any one of the other three (dep. on muscle fatigue groups)

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Routines in this Program

Reddit Recommended Routine

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

Kettlebell Full Body: Back & Glute Focus

Get ready to fire up your entire back and sculpt your glutes from every angle — you'll feel strong, powerful, and thoroughly worked by the end. This full-body kettlebell session hits all the right spots with a satisfying burn!

Snatched Waist Deep Core

Get ready to feel your waist working from the inside out! This deep core session will fire up the muscles that tighten and sculpt your midsection, leaving you standing taller and feeling stronger.

Full Chest Workout

Get ready to build a bigger, stronger chest from top to bottom! You'll power through heavy presses, chest flies, and dips that'll leave your pecs fully pumped and worked.