Reddit's Bodyweight Fitness Primer
4,795 athletes joined
14-day bodyweight training routine for absolute beginners new to fitness
4.32
(173 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
down_app
Week 1
Week 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squats
2
5
-
2
Glute Bridges
2
7
-
3
Rows
2
9
-
4
Push-Ups (Incline)
2
11
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squats
2
6
-
2
Glute Bridges
2
8
-
3
Rows
2
10
-
4
Push-Ups (Incline)
2
12
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
4
7
-
2
Rows
4
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Static Deadbug Holds
3
10 secs
-
2
Squats
2
7
-
3
Glute Bridges
2
9
-
4
Rows
2
11
-
5
Push-Ups (Incline)
2
12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rows
4
6
-
2
Push-Ups (Incline)
4
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Static Deadbug Holds
3
10 secs
-
2
Squats
2
8
-
3
Glute Bridges
2
10
-
4
Rows
2
12
-
5
Push-Ups (Incline)
2
12
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
5
-
2
Rows
3
7
-
3
Push-Ups (Incline)
3
9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Static Birddog Holds
3
10 secs
-
2
Static Deadbug Holds
3
15 secs
-
3
Squats
2
8
-
4
Glute Bridges
2
10
-
5
Rows
2
12
-
6
Push-Ups (Incline)
2
12
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
6
-
2
Rows
3
8
-
3
Push-Ups (Incline)
3
10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Static Birddog Holds
3
10 secs
-
2
Static Deadbug Holds
3
15 secs
-
3
Squats
2
9
-
4
Glute Bridges
2
11
-
5
Rows
2
12
-
6
Push-Ups (Incline)
2
12
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1
-
What People Are Saying(173 ratings)
Only ratings with written feedback are displayed here.
4.32/ 5
Lorren N.Age 34, Woman
23 days ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I’m a first time mom who had health struggles during pregnancy and then a baby who doesn’t sleep more than 4 hours typically. That to preface that I haven’t really been active for about 2 years. So this program was really accessible and a good start from being inactive to becoming more active. I enjoyed it and can feel myself becoming stronger.
Char R.Age 40, Woman
2 months ago
1 week complete
0
As expected strength gains
Less than expected muscle gains
Significant modifications
Nothing really changed for me doing this physically, it was all a mental challenge. I was just trying to get in the habit of working out again with a program where I couldn’t really get hurt by doing it. Never broke a sweat, but it helped me go from not really moving ever to doing something and not worrying about it being silly or pointless (a bad mindset for me against working out). For that, it did what it was supposed to and that’s what I needed.