beginners routine suggestions

hi i've been reading OG2 and trying to construct my own routine. here's what ive outlined so far:

goals (strength and hypertrophy)

- pushing: 15 dips w good form + 15 spike pushups

- pulling: 10 pullups + 15s front lever + 15 inverted rows good form

- leg: 10 pistol squats + 10 nordic curls

- skill: 15s free handstand + 15s L-sit

my full-body workout (3 times/week):

- warmup: i find the book warmup to be pretty decent for me so i'm using it right now

- skill work: handstand (progressions similar to the one in BWF)

- 5x6-15 pushups (max reps currently 7)

- 5x(3 dips + 3x5s dips eccentric)

- 5x5-10 inverted rows

- 5x4x3s pullup negatives

- 5x10 cossack squats

any recommendations on another leg exercise + anything i should throw in my routine? thank you

Posted Jun 8, 2026, 4:57 AM UTC

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