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Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness
verified coach
6,092 athletes joined

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

4.20
(38 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(38 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
JadAge 32, Man
11 days ago
1 week complete
6 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Great intro back into bodyweight workouts
Ghostflame92Age 33, Man
23 days ago
1 week complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Eh. It’s just a 2 week primer so I guess it’s good in that sense but what it’s priming for idk.
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