Reddit's Bodyweight Fitness Primer
5,066 athletes joined
14-day bodyweight training routine for absolute beginners new to fitness
4.27
(29 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
WEEK 1
WEEK 2
Day 1
1
Push-Ups (Incline)
5
5 reps
Day 1
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
1
Push-Ups (Incline)
5
6 reps
Day 2
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
1
Push-Ups (Incline)
4
7 reps
2
Rows
4
5 reps
Day 3
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
1
Rows
4
6 reps
2
Push-Ups (Incline)
4
8 reps
Day 4
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
1
Glute Bridges
3
5 reps
2
Rows
3
7 reps
3
Push-Ups (Incline)
3
9 reps
Day 5
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
1
Glute Bridges
3
6 reps
2
Rows
3
8 reps
3
Push-Ups (Incline)
3
10 reps
Day 6
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
1
Rest
1
1 reps
Day 7
1
Rest
1
1 reps
WHAT PEOPLE ARE SAYING(29 ratings)
Only ratings with written feedback are displayed here.
4.27 / 5
Grant V.Age 18, Man
7 days ago
Don’t have rings or a table of the right height, so I ended up doing dumbbell rows instead of table rows. Otherwise, great 👍! Feel good and ready to take on the next steps. For others doing this program, I recommend searching for some videos of each exercise to make sure you’re getting the most out of it. Took me a while to get the hang of deadbugs because I didn’t do this.
Mushroom StewAge 17, Woman
2 months ago
Good for beginning!