Strength Foundations
An eight-week barbell base for people returning to the gym.
- Weeks
- 3 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.
What it trains
Quadriceps · Chest · Lats · Shoulders · Abdominals · Biceps · Calves · Glutes · Hamstrings · Middle back
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.