6-10 reps
Rest 90 seconds
6-10 reps
Rest 90 seconds
6-10 reps
Rest 90 seconds
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Track your workouts with the Android and iOS app.
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
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
6-10 reps
Rest 90 seconds
6-10 reps
Rest 90 seconds
6-10 reps
Rest 90 seconds
Strength Work
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
