Strength Foundations
An eight-week barbell base for people returning to the gym.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- Barbell, rack, dumbbells
The sessions Three 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 Push
- Bench Press 4 × 6
- Overhead Press 3 × 8
- Incline Dumbbell Press 3 × 10
- Lateral Raise 3 × 15
- Triceps Rope Pushdown 3 × 12
Stop each set two reps short of failure.
Day 2 Pull
- Deadlift 3 × 5
- Pull-up or Assisted Pull-up 3 × 6-8
- Barbell Row 3 × 8
- Face Pull 3 × 15
- Barbell Curl 3 × 10
Pull the bar into your hip, not your chest, on rows.
Day 3 Legs
- Back Squat 4 × 6
- Romanian Deadlift 3 × 8
- Leg Press 3 × 12
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Full depth on squats before adding weight.
Get all 8 weeks free with a trainer.
Ask your trainer
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