Reddit's Bodyweight Fitness Primer

(28 reviews)
14-day bodyweight training routine for absolute beginners new to fitness
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
Coachr/BodyweightFitness
LevelBeginner
EquipmentAt Home
Time Per Workout20 minutes
Days Per Week7 days
Program Length2 weeks
Start the program
on Boostcamp for free
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Week 1
Day 1
ExerciseSetsReps
Push-Ups (Incline)5
5
--
--
--
Day 2
ExerciseSetsReps
Push-Ups (Incline)5
6
--
--
--
Day 3
ExerciseSetsReps
Push-Ups (Incline)4
7
Rows4
5
--
--
--
Day 4
ExerciseSetsReps
Rows4
6
Push-Ups (Incline)4
8
--
--
--
Day 5
ExerciseSetsReps
Glute Bridges3
5
Rows3
7
Push-Ups (Incline)3
9
--
--
--
Day 6
ExerciseSetsReps
Glute Bridges3
6
Rows3
8
Push-Ups (Incline)3
10
--
--
--
Day 7
ExerciseSetsReps
Rest1
1
Week 2
Day 1
ExerciseSetsReps
Squats2
5
Glute Bridges2
7
Rows2
9
Push-Ups (Incline)2
11
Day 2
ExerciseSetsReps
Squats2
6
Glute Bridges2
8
Rows2
10
Push-Ups (Incline)2
12
Day 3
ExerciseSetsReps
Static Deadbug Holds3
10secs
Squats2
7
Glute Bridges2
9
Rows2
11
Push-Ups (Incline)2
12
Day 4
ExerciseSetsReps
Static Deadbug Holds3
10secs
Squats2
8
Glute Bridges2
10
Rows2
12
Push-Ups (Incline)2
12
Day 5
ExerciseSetsReps
Static Birddog Holds3
10secs
Static Deadbug Holds3
15secs
Squats2
8
Glute Bridges2
10
Rows2
12
Push-Ups (Incline)2
12
Day 6
ExerciseSetsReps
Static Birddog Holds3
10secs
Static Deadbug Holds3
15secs
Squats2
9
Glute Bridges2
11
Rows2
12
Push-Ups (Incline)2
12
Day 7
ExerciseSetsReps
Rest1
1
What People Are Saying
4.1/ 5
AnonymousMan
1 week complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
The program is advertised as easy primer for those who are only starting fitness journey. At the same time two core static exercises require precise control of core muscles. The articles explaining them are exhaustive and surely are not something for people trying to get into fitness. Videos won't help you grasp the essence of those exercises. They are named important and can't be changed. Can't recommend this primer for novices because of them.
10 days ago