Primitive — The Founder Workout

Abhi Yerra

Primitive is a workout, and meal plan specifically made for tech founders who have high stress and sedentary lifestyles sitting in front of a computer screen all day. The goal of Primitive is to provide a handful of workouts and a handful of breakfast and lunches so you can stay healthy while working on your big idea.


The workouts I will propose are heavy on weightlifting and light on cardio. Weightlifting is beneficial for strengthening your back for long periods of sitting and strengthens your core. Further, there is no strict schedules or exact plans on anything. You have enough of that day to day, the workout should allow you to see progress but not burden you with one more thing. It is up to you to figure out how you want to progress.

Workouts are a must for founders, and we must make time for them. This is because our bodies are made to move, and we are made to think on the move. So a workout gives us the ability to slow down, which allows us to generate new ideas.


I try to go to the gym five days a week, but since Covid-19, it has been on and off.

Monday, Wednesday, Friday


Squats Start with the bar when you start and increase the weight by 5 pounds every time you go. Read Starting Strength for how to lift these weights effectively. Keep increasing until you feel like you hit a good point and stick with that, if you want to you can do the advance Starting Strength Programming but that is commitment.

Press / Bench Press Alternate every other day.

Deadlift / Pull-Ups, Chin-Ups Alternate every other day.


10 Mins Jump Rope (Learn to do tricks)

10 Mins Punching Bag (Opt) (Learn to punch well, I found it really loosens the wrists and also uses your hips so you are moving those.)

10 Mins Stretching

Tuesday, Thursday

2000-5000m Rowing Machine

3 x 10 Burpees

10 Mins Jump Rope

10 Mins Stretch and Flexibility