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Reddit's Bodyweight Fitness Primer

Free4.88 (24 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.

The BWF Primer is also the perfect program for those who are not yet ready for the Reddit Bodyweight Fitness Recommended Routine (RR). If it is proving too easy, you can go directly to the RR, which you can also find on Boostcamp App.

It is highly recommended that you read the Detailed Program Guide linked below for a comprehensive overview of the program.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
r/BodyweightFitness
Beginner
At Home
20 minutes
7 days
2 weeks
What People Are Saying
See All
Laxman R. Man, 25
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
a day ago
Domjan Man, 21
2 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
7 days ago
Martin Y. Man, 30
2 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
8 days ago
Anonymous Man
2 weeks complete
No modifications
10 days ago
Yavor N. Man, 38
2 weeks complete
6 years of prior experience
No modifications
12 days ago
Karlie B. Woman, 17
2 weeks complete
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
13 days ago
Mathias H.
2 weeks complete
No modifications
15 days ago
Aravind Man, 23
2 weeks complete
No modifications
15 days ago
Armond W. Man, 25
2 weeks complete
No modifications
17 days ago
Madison D. Woman, 17
2 weeks complete
As expected strength gains
As expected muscle gains
None modifications
19 days ago
Mon
This workout is actually very quick and straightforward. It will likely not feel like a 'workout' in the sense that it tires you or makes you feel especially sore. Consider it more as a self-directed learning exercise. The workouts will become harder throughout the days, do not worry!
1. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4
5 reps
-
5
5 reps
-
Tue
So yesterday we learned about how to do push-ups. You might have found that a little bit overwhelming! Maybe you thought to yourself 'Man, I thought push-ups were easy and simple! What the heck!'. You would not be alone in thinking that. Luckily, you aren't learning another exercise today, and you will have some more opportunity to practice them and re-consolidate all that info before you have to learn another one tomorrow.
1. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
3
6 reps
-
4
6 reps
-
5
6 reps
-
Wed
So now you should hopefully understand WHY exercise works the way it does, and have had 2 sessions now to work on your push-ups. So now we will be adding in a new exercise!
1. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
7 reps
-
2
7 reps
-
3
7 reps
-
4
7 reps
-
2. Rows
Rest 1 min between sets.
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4
5 reps
-
Thu
Hope you guys managed to get a hang of the rows or reverse push-ups yesterday. As with the rest of this 2 week period, you're going to now have another day to practice those rows or reverse push-ups, and you'll be reading a little bit of educational training theory information instead to help contextualise why you're doing what you are doing and how it is going to help you to achieve your goals.
1. Rows
Rest 1 min between sets.
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
3
6 reps
-
4
6 reps
-
2. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
4
8 reps
-
Fri
Now you've had a few days to get used to your upper body training, its time to give the bottom half of your body a little bit of love! This is an area of BWF that is a little bit more limited, because just from walking around and going up stairs, etc. your legs are already quite good at supporting your whole bodyweight, so the scope to work them even harder (given that you only weigh so much) is much more limited than with weights, but there's still quite a bit to do before you've 'maxed out' your exercising potential within bwf, so to speak!
1. Glute Bridges
Rest 1 min between sets.
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
2. Rows
Rest 1 min between sets.
SetsTargetIntensity
1
7 reps
-
2
7 reps
-
3
7 reps
-
3. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
9 reps
-
2
9 reps
-
3
9 reps
-
Sat
Last workout of the week before you get a rest day tomorrow! Well done for making it this far.
1. Glute Bridges
Rest 1 min between sets.
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
3
6 reps
-
2. Rows
Rest 1 min between sets.
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
3. Push-Ups (Incline)
Rest 1 min between sets. Use whatever incline is appropriate. Do full push-ups if you can.
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
Sun
I hope you all have enjoyed your first week. To celebrate your achievement of making it halfway, today we're gonna have an extra special workout: Doing absolutely nothing!
1. Rest
SetsTargetIntensity
1
1 reps
-