Reddit's Bodyweight Fitness Primer

Written by r/BodyweightFitness

Published on Dec 04, 2025

6,943 athletes joined

14-day bodyweight training routine for absolute beginners new to fitness

4.16

(46 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.

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
2 weeks
Days Per Week
7 days
Time Per Workout
20 minutes

Muscle Engagement

Front

Back

MuscleSet

Chest

16.3%

Triceps

13%

Glutes

12.5%

Upper Back

11.8%

Front Delts

9.8%

Lats

9.4%

Other

Quadriceps

5.4%

Hamstrings

4.9%

Biceps

4.7%

Adductors

2.2%

Abs

1.1%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Push-Ups (Incline)

5 reps

Day 1

Squats

5 reps

Glute Bridges

7 reps

Rows

9 reps

Push-Ups (Incline)

11 reps

Download App to Unlock

Day 2

Push-Ups (Incline)

6 reps

Day 2

Squats

6 reps

Glute Bridges

8 reps

Rows

10 reps

Push-Ups (Incline)

12 reps

Download App to Unlock

Day 3

Push-Ups (Incline)

7 reps

Rows

5 reps

Day 3

Static Deadbug Holds

10 secs

Squats

7 reps

Glute Bridges

9 reps

Rows

11 reps

Push-Ups (Incline)

12 reps

Download App to Unlock

Day 4

Rows

6 reps

Push-Ups (Incline)

8 reps

Day 4

Static Deadbug Holds

10 secs

Squats

8 reps

Glute Bridges

10 reps

Rows

12 reps

Push-Ups (Incline)

12 reps

Download App to Unlock

Day 5

Glute Bridges

5 reps

Rows

7 reps

Push-Ups (Incline)

9 reps

Day 5

Static Birddog Holds

10 secs

Static Deadbug Holds

15 secs

Squats

8 reps

Glute Bridges

10 reps

Rows

12 reps

Push-Ups (Incline)

12 reps

Download App to Unlock

Day 6

Glute Bridges

6 reps

Rows

8 reps

Push-Ups (Incline)

10 reps

Day 6

Static Birddog Holds

10 secs

Static Deadbug Holds

15 secs

Squats

9 reps

Glute Bridges

11 reps

Rows

12 reps

Push-Ups (Incline)

12 reps

Download App to Unlock

Day 7

Rest

1 reps

Day 7

Rest

1 reps

Download App to Unlock

WHAT PEOPLE ARE SAYING(46 ratings)

Only ratings with written feedback are displayed here.

4.16 / 5

R CWoman

a month ago

1 week complete

4 years of prior experience

As expected strength gains

Less than expected muscle gains

No modifications

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.

Luis G.Age 25, Man

2 months ago

1 week complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

So this has been good program to get off your ass and actually do someone exercises. Just a primer as name suggests but it does it well. I noticed bigger chest size-wise. Now off to greyskull LP. I started it during the second week of this program so ran them concurrently and I used the primer as a stepping stone towards full on program. Overall would recommend if you haven’t been working out and need something get you started.

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