Reddit's Bodyweight Fitness Primer

(65 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.

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

Program Overview
Coachr/BodyweightFitness
LevelBeginner
GoalBodyweight Fitness
EquipmentAt Home
Time Per Workout20 minutes
Days Per Week7 days
Program Length2 weeks
Start the program
on Boostcamp for free
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Week 1
Day 1
ExerciseSetsReps
Push-Ups (Incline)5
5
--
--
--
Day 2
ExerciseSetsReps
Push-Ups (Incline)5
6
--
--
--
Day 3
ExerciseSetsReps
Push-Ups (Incline)4
7
Rows4
5
--
--
--
Day 4
ExerciseSetsReps
Rows4
6
Push-Ups (Incline)4
8
--
--
--
Day 5
ExerciseSetsReps
Glute Bridges3
5
Rows3
7
Push-Ups (Incline)3
9
--
--
--
Day 6
ExerciseSetsReps
Glute Bridges3
6
Rows3
8
Push-Ups (Incline)3
10
--
--
--
Day 7
ExerciseSetsReps
Rest1
1
Week 2
Day 1
ExerciseSetsReps
Squats2
5
Glute Bridges2
7
Rows2
9
Push-Ups (Incline)2
11
Day 2
ExerciseSetsReps
Squats2
6
Glute Bridges2
8
Rows2
10
Push-Ups (Incline)2
12
Day 3
ExerciseSetsReps
Static Deadbug Holds3
10secs
Squats2
7
Glute Bridges2
9
Rows2
11
Push-Ups (Incline)2
12
Day 4
ExerciseSetsReps
Static Deadbug Holds3
10secs
Squats2
8
Glute Bridges2
10
Rows2
12
Push-Ups (Incline)2
12
Day 5
ExerciseSetsReps
Static Birddog Holds3
10secs
Static Deadbug Holds3
15secs
Squats2
8
Glute Bridges2
10
Rows2
12
Push-Ups (Incline)2
12
Day 6
ExerciseSetsReps
Static Birddog Holds3
10secs
Static Deadbug Holds3
15secs
Squats2
9
Glute Bridges2
11
Rows2
12
Push-Ups (Incline)2
12
Day 7
ExerciseSetsReps
Rest1
1
What People Are Saying
3.7/ 5
Char R.Woman, 40
1 week complete
0
As expected strength gains
Less than expected muscle gains
Significant modifications
Nothing really changed for me doing this physically, it was all a mental challenge. I was just trying to get in the habit of working out again with a program where I couldn’t really get hurt by doing it. Never broke a sweat, but it helped me go from not really moving ever to doing something and not worrying about it being silly or pointless (a bad mindset for me against working out). For that, it did what it was supposed to and that’s what I needed.
18 days ago