logo
Reddit's Bodyweight Fitness Primer
4,913 athletes joined
14-day bodyweight training routine for absolute beginners new to fitness
4.30
(181 ratings)
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
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
2 weeks
Days Per Week
7 days
Time Per Workout
20 minutes
down_app
Week 1
Week 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
5 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squats
2
5 Reps
2
Glute Bridges
2
7 Reps
3
Rows
2
9 Reps
4
Push-Ups (Incline)
2
11 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
6 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squats
2
6 Reps
2
Glute Bridges
2
8 Reps
3
Rows
2
10 Reps
4
Push-Ups (Incline)
2
12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
4
7 Reps
2
Rows
4
5 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Static Deadbug Holds
3
10 secs
2
Squats
2
7 Reps
3
Glute Bridges
2
9 Reps
4
Rows
2
11 Reps
5
Push-Ups (Incline)
2
12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rows
4
6 Reps
2
Push-Ups (Incline)
4
8 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Static Deadbug Holds
3
10 secs
2
Squats
2
8 Reps
3
Glute Bridges
2
10 Reps
4
Rows
2
12 Reps
5
Push-Ups (Incline)
2
12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
5 Reps
2
Rows
3
7 Reps
3
Push-Ups (Incline)
3
9 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Static Birddog Holds
3
10 secs
2
Static Deadbug Holds
3
15 secs
3
Squats
2
8 Reps
4
Glute Bridges
2
10 Reps
5
Rows
2
12 Reps
6
Push-Ups (Incline)
2
12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
6 Reps
2
Rows
3
8 Reps
3
Push-Ups (Incline)
3
10 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Static Birddog Holds
3
10 secs
2
Static Deadbug Holds
3
15 secs
3
Squats
2
9 Reps
4
Glute Bridges
2
11 Reps
5
Rows
2
12 Reps
6
Push-Ups (Incline)
2
12 Reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 Reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 Reps
What People Are Saying(181 ratings)
Only ratings with written feedback are displayed here.
4.30/ 5
Mushroom StewAge 17, Woman
24 days ago
1 week complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good for beginning!
Lorren N.Age 34, Woman
2 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I’m a first time mom who had health struggles during pregnancy and then a baby who doesn’t sleep more than 4 hours typically. That to preface that I haven’t really been active for about 2 years. So this program was really accessible and a good start from being inactive to becoming more active. I enjoyed it and can feel myself becoming stronger.