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Reddit's Bodyweight Fitness Primer

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Written by r/BodyweightFitness
verified coach
Published on Oct 18, 2023
6,276 athletes joined

14-day bodyweight training routine for absolute beginners new to fitness

4.18
(40 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.

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PROGRAM OVERVIEW

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Days Per Week
    7 days
  • Time Per Workout
    20 minutes
Muscle Engagement
Front
Back
MuscleSets
Chest
16.3%
Triceps
13%
Glutes
12.5%
Upper Back
11.8%
Front Delts
9.8%
Lats
9.4%
Other
9%
Quadriceps
5.4%
Hamstrings
4.9%
Biceps
4.7%
Adductors
2.2%
Abs
1.1%
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Push-Ups (Incline)
4
7 reps
-
2
Rows
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Rows
4
6 reps
-
2
Push-Ups (Incline)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
5 reps
-
2
Rows
3
7 reps
-
3
Push-Ups (Incline)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Glute Bridges
3
6 reps
-
2
Rows
3
8 reps
-
3
Push-Ups (Incline)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
WHAT PEOPLE ARE SAYING(40 ratings)
Only ratings with written feedback are displayed here.
4.18 / 5
Kim R.Age 38, Man
15 days ago
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Decent program but sadly this is only the 14 day build up phase of the program. It should be followed by the full program or some other similar program.
Samwel AndersonAge 29, Man
a month ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Good primer for getting into Body weight fitness.
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