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

Coach	r/BodyweightFitness
Level	Beginner
Equipment	At Home
Time Per Workout	20 minutes
Days Per Week	7 days
Program Length	2 weeks

Start the program
on Boostcamp for free

Week 1

Day 1

Exercise	Sets	Reps
Push-Ups (Incline)	5	5
--
--
--

Day 2

Exercise	Sets	Reps
Push-Ups (Incline)	5	6
--
--
--

Day 3

Exercise	Sets	Reps
Push-Ups (Incline)	4	7
Rows	4	5
--
--
--

Day 4

Exercise	Sets	Reps
Rows	4	6
Push-Ups (Incline)	4	8
--
--
--

Day 5

Exercise	Sets	Reps
Glute Bridges	3	5
Rows	3	7
Push-Ups (Incline)	3	9
--
--
--

Day 6

Exercise	Sets	Reps
Glute Bridges	3	6
Rows	3	8
Push-Ups (Incline)	3	10
--
--
--

Day 7

Exercise	Sets	Reps
Rest	1	1

Week 2

Day 1

Exercise	Sets	Reps
Squats	2	5
Glute Bridges	2	7
Rows	2	9
Push-Ups (Incline)	2	11

Day 2

Exercise	Sets	Reps
Squats	2	6
Glute Bridges	2	8
Rows	2	10
Push-Ups (Incline)	2	12

Day 3

Exercise	Sets	Reps
Static Deadbug Holds	3	10secs
Squats	2	7
Glute Bridges	2	9
Rows	2	11
Push-Ups (Incline)	2	12

Day 4

Exercise	Sets	Reps
Static Deadbug Holds	3	10secs
Squats	2	8
Glute Bridges	2	10
Rows	2	12
Push-Ups (Incline)	2	12

Day 5

Exercise	Sets	Reps
Static Birddog Holds	3	10secs
Static Deadbug Holds	3	15secs
Squats	2	8
Glute Bridges	2	10
Rows	2	12
Push-Ups (Incline)	2	12

Day 6

Exercise	Sets	Reps
Static Birddog Holds	3	10secs
Static Deadbug Holds	3	15secs
Squats	2	9
Glute Bridges	2	11
Rows	2	12
Push-Ups (Incline)	2	12

Day 7

Exercise	Sets	Reps
Rest	1	1

What People Are Saying

4.1/ 5

See all

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