Powerlifting Foundation 1
133 athletes joined
Beginner strength training program for women and men of all sizes and ages
3.79
(14 ratings)
Program Description
If you’ve ever been intimidated by weights or curious about building muscle, strength, and tone with barbells, then these programs are for you.
The 3x per week workouts start with warmups before getting into the core compound exercises like squat, bench, and deadlift, before finishing with accessory exercises.
Program Overview
Level
Beginner, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Days Per Week
3 days
Time Per Workout
45 minutes
Week 1
Week 2
Week 3
Week 4
Day 1
1
Squat (Barbell)
3
8-10
2
Lunge (Barbell)
3
8-10
3A
Bench Press (Dumbbell)
3
8-10
3B
3 Point Row (Dumbbell)
3
10-12
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12
Day 1
1
Squat (Barbell)
3
8-10
2
Lunge (Barbell)
3
8-10
3A
Bench Press (Dumbbell)
3
8-10
3B
3 Point Row (Dumbbell)
3
10-12
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12
Day 1
1
Squat (Barbell)
3
8-10
2
Back Lunge (Barbell)
3
8
3A
Bench Press (Dumbbell)
3
8-10
3B
3 Point Row (Dumbbell)
3
10-12
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12
Day 1
1
Squat (Barbell)
3
8-10
2
Back Lunge (Barbell)
3
6-8
3A
Bench Press (Dumbbell)
3
8-10
3B
3 Point Row (Dumbbell)
3
10-12
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12
Day 2
1
Bench Press (Barbell)
3
8-10
2
Bodyweight Row
3
8-10
3A
Hip Thrust (Dumbbell)
3
10-15
3B
Lateral Step Down
3
8-10
4A
Pallof Press
3
10-12
4B
Side Plank
3
20-45 secs
Day 2
1
Bench Press (Barbell)
3
8-10
2
Bodyweight Row
3
8-10
3A
Hip Thrust (Dumbbell)
3
10-15
3B
Lateral Step Down
3
8-10
4A
Pallof Press
3
10-12
4B
Side Plank
3
20-45 secs
Day 2
1
Bench Press (Barbell)
3
8
2
Bodyweight Row
3
8-10
3A
Hip Thrust (Dumbbell)
4
10-15
3B
Lateral Step Down
4
8-10
4A
Pallof Press
3
10-12
4B
Side Plank
3
20-45 secs
Day 2
1
Bench Press (Barbell)
3
8
2
Bodyweight Row
3
8-10
3A
Hip Thrust (Dumbbell)
4
10-15
3B
Lateral Step Down
4
8-10
4A
Pallof Press
3
10-12
4B
Side Plank
3
20-45 secs
Day 3
1
Deadlift (Barbell)
3
6-8
2
Stiff Leg Deadlift
3
10-12
3A
Lat Pulldown
3
12-15
3B
Overhead Press (Dumbbell)
3
10-12
4A
Plank
3
20-45 secs
4B
Halos
3
8
Day 3
1
Deadlift (Barbell)
3
6-8
2
Stiff Leg Deadlift
3
10-12
3A
Lat Pulldown
3
12-15
3B
Overhead Press (Dumbbell)
3
10-12
4A
Plank
3
20-45 secs
4B
Halos
3
8
Day 3
1
Deadlift (Barbell)
4
5-6
2
Stiff Leg Deadlift
4
10-12
3A
Lat Pulldown
3
12-15
3B
Overhead Press (Dumbbell)
3
10-12
4A
Plank
3
20-45 secs
4B
Halos
3
8
Day 3
1
Deadlift (Barbell)
4
5-6
2
Stiff Leg Deadlift
4
10-12
3A
Lat Pulldown
3
12-15
3B
Overhead Press (Dumbbell)
3
10-12
4A
Plank
3
20-45 secs
4B
Halos
3
8
What People Are Saying(14 ratings)
Only ratings with written feedback are displayed here.
3.79/ 5
Rachel W.Age 37, Woman
2 months ago
Heather B.Age 25, Non-binary
2 months ago
Really nice program for anyone looking to implement better structure to their workouts.
days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)