Burpee
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsSecondary · 60%
ChestSecondary · 50%
AbsSecondary · 40%
ShouldersTertiary · 30%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Quads~72h
Chest~72h
Abs~54h
Shoulders~54h
Programming notes
Burpee spreads its load across quads, chest, abs and shoulders without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.