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Reddit's Bodyweight Fitness Primer
4.63(86 reviews)
14-day bodyweight training routine for absolute beginners new to fitness
Program Description

The Reddit Bodyweight Fitness Primer (or BWF Primer for short) is a 14-day exercise routine for complete beginners looking to exercise and build a fitness habit. It was created by members of the Reddit community, specifically by Nick E (u/Captain_Nachos).

The BWF Primer provides a detailed day-by-day program over 2 weeks to help you get started with bodyweight fitness training, allowing you to start getting in shape, improve your physical fitness, and learn the fundamentals of resitance training.

Once you are done the Primer, you can start the full BWF Recommended Routine for free on Boostcamp.

Program Overview
Coach
r/BodyweightFitness
Level
Beginner
Equipment
At Home
Time Per Workout
20 minutes
Days Per Week
7 days
Program Length
2 weeks
Start the program
on Boostcamp for free
Week 1
Day 1
Exercise
Sets
Reps
Intensity
Push-Ups (Incline)
5
5
-
Day 2
Exercise
Sets
Reps
Intensity
Push-Ups (Incline)
5
6
-
Day 3
Exercise
Sets
Reps
Intensity
Push-Ups (Incline)
4
7
-
Rows
4
5
-
Day 4
Exercise
Sets
Reps
Intensity
Rows
4
6
-
Push-Ups (Incline)
4
8
-
Day 5
Exercise
Sets
Reps
Intensity
Glute Bridges
3
5
-
Rows
3
7
-
Push-Ups (Incline)
3
9
-
Day 6
Exercise
Sets
Reps
Intensity
Glute Bridges
3
6
-
Rows
3
8
-
Push-Ups (Incline)
3
10
-
Day 7
Exercise
Sets
Reps
Intensity
Rest
1
1
-
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Squats
2
5
-
Glute Bridges
2
7
-
Rows
2
9
-
Push-Ups (Incline)
2
11
-
Day 2
Exercise
Sets
Reps
Intensity
Squats
2
6
-
Glute Bridges
2
8
-
Rows
2
10
-
Push-Ups (Incline)
2
12
-
Day 3
Exercise
Sets
Reps
Intensity
Static Deadbug Holds
3
10secs
-
Squats
2
7
-
Glute Bridges
2
9
-
Rows
2
11
-
Push-Ups (Incline)
2
12
-
Day 4
Exercise
Sets
Reps
Intensity
Static Deadbug Holds
3
10secs
-
Squats
2
8
-
Glute Bridges
2
10
-
Rows
2
12
-
Push-Ups (Incline)
2
12
-
Day 5
Exercise
Sets
Reps
Intensity
Static Birddog Holds
3
10secs
-
Static Deadbug Holds
3
15secs
-
Squats
2
8
-
Glute Bridges
2
10
-
Rows
2
12
-
Push-Ups (Incline)
2
12
-
Day 6
Exercise
Sets
Reps
Intensity
Static Birddog Holds
3
10secs
-
Static Deadbug Holds
3
15secs
-
Squats
2
9
-
Glute Bridges
2
11
-
Rows
2
12
-
Push-Ups (Incline)
2
12
-
Day 7
Exercise
Sets
Reps
Intensity
Rest
1
1
-
What People Are Saying
4.7/5
See all
Andreas P.Man, 31
2 weeks complete
As expected strength gains
More than expected muscle gains
Marginal modifications
a day ago
Omri S.Man, 23
2 weeks complete
5 years of prior experience
As expected strength gains
Significant modifications
It was hard to know if I'm doing the exercises correctly but having a plan and the feeling of doing them daily did give me a lot of motivation
a day ago
Jonathan R.Non-binary, 26
2 weeks complete
No modifications
2 days ago
MertinMan, 23
2 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
3 days ago
SunyataMan, 31
2 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
4 days ago
Geoffrey B.Man, 34
2 weeks complete
No modifications
6 days ago
Shivam A.Man, 26
2 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
9 days ago
StasyWoman, 32
2 weeks complete
As expected strength gains
As expected muscle gains
None modifications
10 days ago
DGMan, 32
2 weeks complete
No modifications
15 days ago
Yash R.Man, 21
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
17 days ago

It is highly recommended that you read the Detailed Program Guide.