logo
BoostcampPNG
program poster

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness
verified coach
5,578 athletes joined

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

4.23
(35 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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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(35 ratings)
Only ratings with written feedback are displayed here.
4.23 / 5
Jordana EstnerAge 48, Woman
a month ago
1 week complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
It's been years since I did any strength training, and this primer was great for reminding my body how to move. I plan to go through it again now that I'm done.
Ben ReckelhoffAge 37, Man
a month ago
1 week complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Ticked up my dofficulty which made me feel good about myself as a fat fat fatty fat weakling.
Show All Reviews