Strength Foundations
An eight-week barbell base for people returning to the gym.
- Weeks
- 3 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.
What it trains
Shoulders · Chest · Hamstrings · Lats · Quadriceps · Biceps · Calves · Lower back · Middle back · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
Barbell, rack, dumbbells. Train 2, 3 or 4 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Strength Foundations” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.