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