BWF Primer Routine (Beginner Template)

This page contains a community import pack inspired by the BWF Primer approach: start with simple progressions, keep reps clean, and build a training rhythm first. For the directory, see Community Workout Programs.

Import this program Open in Re:Do Download on theApp Store Get it onGoogle Play

At a glance

What this is: a beginner template that prioritizes clean reps and gradual progression.
Frequency: 3 days/week (two schedules included: Mon/Wed/Fri and Tue/Thu/Sat)
Best for: true beginners, returning after a long break, rebuilding consistency
Style: full-body fundamentals + core control

How to import

Tap Open in Re:Do above. It opens Re:Do on Routines → Programs → Import with the pack ready. After import, the workout shows up as an editable routine you can simplify or expand.

What gets imported

Workouts: 1 full-body primer template
Schedules: two 3-day weekly options
Exercises: simple movement progressions + core work

Program contents

This is a template pack. The idea is to pick the right progression level for each movement, then keep it repeatable. If you need to reduce load, drop one set. If you need more work, add one set or slow down the tempo.

Primer template (7 movements)

Deadbug
Core control. Slow, controlled reps/time.
Bird Dog
Core stability. No twisting, smooth reaches.
Squat Progression
Lower-body slot. Use assistance or a box to scale.
Push-up Progression
Push slot. Incline push-ups are a great starting point.
Row Progression
Pull slot. Adjust body angle to keep reps clean.
Glute Bridge
Hip extension pattern. Pause at the top.
Plank
Brace hard and stop before form breaks.

Notes

This is a community pack inspired by a public beginner routine. It is a practical structure, not a copy of full guide text. Original reference: BWF Primer Routine page.