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BWF Primer

The purpose of the BWF Primer Routine is to take someone who has never exercised before/has not exercised very much before, and is not familiar with common exercises or principles of how exercise and training works, and get them to a minimally effective level of operation to start building strength and muscle. Move on to the BWF Strength Foundation Routine when can perform: 3x8 pushups 3x8 horizontal rows 3x15 squats 3x15 glute bridges

Warm-Ups

Birdogs
6-10 reps

Rest 90 seconds

6-10 reps

Rest 90 seconds

6-10 reps

Rest 90 seconds

Deadbugs

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds


Strength Work

Pushups
5-12 reps

Rest 90 seconds

5-12 reps

Rest 90 seconds

5-12 reps

Rest 90 seconds

Rows
5-12 reps

Rest 90 seconds

5-12 reps

Rest 90 seconds

5-12 reps

Rest 90 seconds

Squats

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Glute Bridges
8-15 reps

Rest 90 seconds

8-15 reps

Rest 90 seconds

8-15 reps

Rest 90 seconds