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Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness
verified coach
5,291 athletes joined

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

4.24
(31 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
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4.8 Stars with 10, 000+ Ratings
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(31 ratings)
Only ratings with written feedback are displayed here.
4.24 / 5
Shanelle RempelAge 29, Woman
19 days ago
1 week complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I haven't done any sort of workout/consistent fitness in about 10 years. Let me tell you, when it comes to groceries, it's one trip or nothing bb 🤙
ColetteAge 31, Woman
2 months ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
the only modification i had to make was to the rows, i just did kettlebell rows instead
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