Primal Blueprint Fitness Self-assessment


I need a straightforward bodyweight training program for general physical condition improvement and maintenance.

As I cannot find or remember something as simple as the Primal Blueprint Fitness I’ll go for it.

The program starts with the self-assessment to know the progression level I’m on.

My results are:

  • Pushup: 12 reps
  • Pullup: 3 reps
  • Squat: 65 reps
  • Plank: 64 seconds

In terms of progressions, this means my starting point is:

  • Pushup: knee pushup
  • Pullup: chair-assisted (1 leg)
  • Squat: full squat (prisoner)
  • Plank: forearm/knee plank + side knee

Let the training begin!