# 14 day Buildup Primer by Nick-E 

14 day Buildup for beginners to bodyweight fitness by Nick-E. After completing you can move on to the 3 day a week BWF Primer

## Day 1

First Day - Use a push up variation that doesn't push you too hard

### Pushups

- 5 × 5 Push-Up


## Day 2

Second day - Increasing reps

### Pushup

- 5 × 6 Push-Up (Incline)


## Day 3

Third day - Adding rows

### Pushups and Rows

- 4 × 7 Push-Up (Incline)
- 4 × 5 Incline Row


## Day 4

Fourth Day - Increasing reps

### Pushups and Rows

- 4 × 8 Push-Up
- 4 × 6 Incline Row


## Day 5

Fifth Day - Adding Bridges

### Pushups, Rows & Bridges

- 3 × 9 Push-Up
- 3 × 7 Incline Row
- 3 × 5 Backbend (Shoulder Bridge)


## Day 6

Sixth Day - Adding Reps

### Pushups, Rows & Bridges

- 3 × 10 Push-Up
- 3 × 8 Incline Row
- 3 × 6 Backbend (Shoulder Bridge)


## Day 7

Seventh Day - Rest, take the day off to let yourself recover, good job getting done with your first week!

### Rest


## Day 8

Eighth Day - Adding Squats

### Pushups, Rows, Bridges and Squats

- 2 × 11 Push-Up
- 2 × 9 Incline Row
- 2 × 7 Backbend (Shoulder Bridge)
- 2 × 5 Bodyweight Squat


## Day 9

Ninth Day - Adding reps

### Pushups, Rows, Bridges & Squats

- 2 × 12 Push-Up
- 2 × 10 Incline Row
- 2 × 8 Backbend (Shoulder Bridge)
- 2 × 6 Bodyweight Squat


## Day 10

Tenth Day - Adding Deadbug Holds, this is complex please visit the day 10 webpage and read how to do these correctly.

### Deadbug Holds, Pushups, Rows, Bridges & Squats

- 3 × 10s Dead Bug Hold
- 2 × 12 Push-Up
- 2 × 11 Incline Row
- 2 × 9 Backbend (Shoulder Bridge)
- 2 × 7 Bodyweight Squat


## Day 11

Eleventh Day - Adding Reps

### Deadbug Holds, Pushups, Rows, Bridges & Squats

- 3 × 10s Static Deadbug Hold
- 2 × 12 Push-Up
- 2 × 12 Incline Row
- 2 × 10 Backbend (Shoulder Bridge)
- 2 × 8 Bodyweight Squat


## Day 12

Twelfth Day - Adding Birddogs, as with Deadbugs please read the website for this Exercise.

### Birddogs, Dead Bugs, Pushups, Rows, Bridges & Squats

- 3 × 10s Static Birddog Hold
- 3 × 15s Static Deadbug Hold
- 2 × 12 Push-Up
- 2 × 12 Incline Row
- 2 × 10 Backbend (Shoulder Bridge)
- 2 × 8 Bodyweight Squat


## Day 13

Thirteenth Day - Adding Reps

### Birddogs, Dead Bugs, Pushups, Rows, Bridges & Squats

- 3 × 10s Static Birddog Holds
- 3 × 15s Static Deadbug Holds
- 2 × 12 Push-Up
- 2 × 12 Incline Row
- 2 × 11 Backbend (Shoulder Bridge)
- 2 × 9 Bodyweight Squat


## Day 14

Fourteenth Day - Rest! Well done you finished the two week build up and can now move on to the full BWF Primer - https://nick-e.com/primer/