Reddit's Bodyweight Fitness Primer
14-day bodyweight training routine for absolute beginners new to fitness
Overview
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.
Who it's for
Reviews
Added sets, added time
Good program for beginners to start who have no idea where to start.
Enjoyed the program. Was a good start to my exercise journey. Only change was I did it as a circuit, cycling through the exercises until all sets were done. Added a bit of cardio.
This helped with respect to my upper body strength a bit, but really I used it as a warm-up for a weighted workout. Otherwise in the future it'll be a good benchmark test as time goes on for me.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push-Ups (Incline) | 5 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push-Ups (Incline) | 5 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push-Ups (Incline) | 4 | 7 reps |
| 2 | Rows | 4 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rows | 4 | 6 reps |
| 2 | Push-Ups (Incline) | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute Bridges | 3 | 5 reps |
| 2 | Rows | 3 | 7 reps |
| 3 | Push-Ups (Incline) | 3 | 9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute Bridges | 3 | 6 reps |
| 2 | Rows | 3 | 8 reps |
| 3 | Push-Ups (Incline) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 1 rep |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
The Reddit Bodyweight Fitness community (r/bodyweightfitness) is a forum on the social media platform Reddit where users can discuss bodyweight exercise and fitness. Bodyweight exercise refers to physical activity that uses the weight of the individual's body as resistance, rather than using equipment or machines. This type of exercise can be done anywhere and does not require any special equipment.
The Reddit Bodyweight Fitness community is a place for people to share their experiences and knowledge about bodyweight exercise and fitness, ask questions, and get support and motivation from others. The community is made up of people of all fitness levels, from beginners to experienced athletes, and discussions on the forum can range from basic fitness principles to advanced training techniques. The community also discusses topics such as nutrition, recovery, and general health and wellness.
Common questions
Yes, Reddit's Bodyweight Fitness Primer is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 2 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Reddit's Bodyweight Fitness Primer is a daily training program. Sessions are scheduled every day of the week. The volume and intensity per session are calibrated for daily frequency, so each workout is designed to be manageable back-to-back. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Reddit's Bodyweight Fitness Primer is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
