Strength Foundations
An eight-week barbell base for people returning to the gym.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner
- Gear
- Barbell, rack, dumbbells
The sessions Four 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 Upper Strength
- Bench Press 4 × 5
- Weighted Pull-up 4 × 5
- Overhead Press 3 × 8
- Chest-Supported Row 3 × 10
Heaviest upper day. Take the full three minutes between sets.
Day 2 Lower Strength
- Back Squat 4 × 5
- Romanian Deadlift 3 × 8
- Bulgarian Split Squat 3 × 10 each
- Hanging Leg Raise 3 × 12
Brace before you unrack, not after.
Day 3 Upper Volume
- Incline Dumbbell Press 4 × 10
- Lat Pulldown 4 × 12
- Dumbbell Shoulder Press 3 × 12
- Cable Fly 3 × 15
- Hammer Curl 3 × 12
Lighter loads, shorter rests, chase the pump.
Day 4 Lower Volume
- Front Squat 4 × 8
- Hip Thrust 3 × 12
- Leg Extension 3 × 15
- Seated Calf Raise 4 × 20
- Sled Push or Bike 1 × 10 min
Finish with the conditioning piece, not before.
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.