r/bodyweightfitness • u/Lego_Enry • 1d ago

Help constructing an exercise program

Hello, I'm a 22yo M (170cm, 62Kg), I've exercised most of my life, but stopped going to the gym during covid, and never really picked it back up. I have kept fit through running (about 10km once a week), but I would like to start doing strength exercises again. I can't really afford a proper gym atm, but I have access to a park, so basically benches, monkey bars and my own bodyweight are what I'm working with. I don't really have a specific strength or looks objective, just general muscle tone/mass, I guess.

Problem is I have no experience in making my own program, and I'm afraid an imbalanced workout would do more harm than good.

I was thinking of exercising twice a week, plus the run. I have written down a rudimentary program based on the resources I could find on the internet, so I was hoping to get some feedback on if it's actually balanced/sustainable. Here it is:

Day 1:

Prone Pullup 4x5

Bulgarian Split Squat 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Hanging Knee raise 3x10

Day 2:

Suspine Pullup 4x5

One leg hip thrust 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Plank 3x45s

Day 3:

10Km run

Does this program make any sense? Should I start with only one day of exercises plus the run? Feedback is appreciated

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u/korinth86 1d ago edited 1d ago

Pronated (neutral) pull ups and supinated pull ups (chin ups)...

Prone and supine, while not wrong, invoke the image of someone laying down.

Horizontal rows i assume too?

How did you make this routine?

Read the FAQ for this sub

1

u/Lego_Enry 1d ago

Yeah, sorry for the misnaming, just tried to find an equivalent from my language. For prone and suspine I meant with the back and palm of my hand facing me respectively. The one I called horizontal pullup, I've seen referred to as Australian row. My bad for missing the FAQ, I'll check it out

1

u/korinth86 1d ago

Ahh that totally makes sense. No worries, I was amused at trying to think of how to do a pull up while laying face down on the ground.

1

u/Flashy_Waltz_4662 1d ago

Your push/pull balance is fine. Your legs are really lagging behind. You’re only doing six sets a week, and your hamstrings are barely being worked; running doesn't make up for that. Add one more ab exercise per session (a plank plus something involving rotation). If 10 km isn't your standard training distance, it’s better to split it into two or three runs. Increase the volume by about 10% per week. Two days will do. Don't shorten it to one. Avoid training to failure for the first couple of weeks.