Strength Foundations

An eight-week barbell base for people returning to the gym.

Weeks: 2 8 weeks · with a trainer
Days a week: 2
Level: Beginner
Gear: Barbell, rack, dumbbells

The sessions Two days a week

Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.

Week 1

Day 1 Full Body A

Back Squat 3 × 5
Bench Press 3 × 5
Barbell Row 3 × 8
Plank 3 × 45 sec

Rest 3 min after squats and bench, 90 sec elsewhere.

Day 2 Full Body B

Deadlift 2 × 5
Overhead Press 3 × 6
Lat Pulldown 3 × 10
Walking Lunge 2 × 20 steps

Reset the bar on the floor between every deadlift rep.

Get all 8 weeks free with a trainer.

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