Powerlifting Foundation 1

Written by Morit Summers

Published on Jan 21, 2026

368 athletes joined

Beginner strength training program for women and men of all sizes and ages

3.91

(7 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.

Level
Beginner, Intermediate
Goal
Strength
Equipment
Full Gym
Program Length
4 weeks
Days Per Week
3 days
Time Per Workout
45 minutes

Muscle Engagement

Front

Back

MuscleSet

Abs

17.8%

Glutes

13.6%

Hamstrings

11.5%

Quadriceps

8.4%

Triceps

7.9%

Front Delts

7.9%

Upper Back

6.6%

Chest

5.3%

Lats

4.8%

Lower Back

4.6%

Forearms

Middle Delts

2.6%

Adductors

2.5%

Biceps

2.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

8-10 reps

Lunge (Barbell)

8-10 reps

Bench Press (Dumbbell)

8-10 reps

3 Point Row (Dumbbell)

10-12 reps

Farmer's Walk (Weighted)

30-60 secs

Reverse Abs Crunch (Bodyweight)

10-12 reps

Day 1

Squat (Barbell)

8-10 reps

Lunge (Barbell)

8-10 reps

Bench Press (Dumbbell)

8-10 reps

3 Point Row (Dumbbell)

10-12 reps

Farmer's Walk (Weighted)

30-60 secs

Reverse Abs Crunch (Bodyweight)

10-12 reps

Download App to Unlock

Day 1

Squat (Barbell)

8-10 reps

Back Lunge (Barbell)

8 reps

Bench Press (Dumbbell)

8-10 reps

3 Point Row (Dumbbell)

10-12 reps

Farmer's Walk (Weighted)

30-60 secs

Reverse Abs Crunch (Bodyweight)

10-12 reps

Download App to Unlock

Day 1

Squat (Barbell)

8-10 reps

Back Lunge (Barbell)

6-8 reps

Bench Press (Dumbbell)

8-10 reps

3 Point Row (Dumbbell)

10-12 reps

Farmer's Walk (Weighted)

30-60 secs

Reverse Abs Crunch (Bodyweight)

10-12 reps

Download App to Unlock

Day 2

Bench Press (Barbell)

8-10 reps

Bodyweight Row

8-10 reps

Hip Thrust (Dumbbell)

10-15 reps

Lateral Step Down

8-10 reps

Pallof Press

10-12 reps

Side Plank

20-45 secs

Day 2

Bench Press (Barbell)

8-10 reps

Bodyweight Row

8-10 reps

Hip Thrust (Dumbbell)

10-15 reps

Lateral Step Down

8-10 reps

Pallof Press

10-12 reps

Side Plank

20-45 secs

Download App to Unlock

Day 2

Bench Press (Barbell)

8 reps

Bodyweight Row

8-10 reps

Hip Thrust (Dumbbell)

10-15 reps

Lateral Step Down

8-10 reps

Pallof Press

10-12 reps

Side Plank

20-45 secs

Download App to Unlock

Day 2

Bench Press (Barbell)

8 reps

Bodyweight Row

8-10 reps

Hip Thrust (Dumbbell)

10-15 reps

Lateral Step Down

8-10 reps

Pallof Press

10-12 reps

Side Plank

20-45 secs

Download App to Unlock

Day 3

Deadlift (Barbell)

6-8 reps

Stiff Leg Deadlift

10-12 reps

Lat Pulldown

12-15 reps

Overhead Press (Dumbbell)

10-12 reps

Plank

20-45 secs

Halos

8 reps

Day 3

Deadlift (Barbell)

6-8 reps

Stiff Leg Deadlift

10-12 reps

Lat Pulldown

12-15 reps

Overhead Press (Dumbbell)

10-12 reps

Plank

20-45 secs

Halos

8 reps

Download App to Unlock

Day 3

Deadlift (Barbell)

5-6 reps

Stiff Leg Deadlift

10-12 reps

Lat Pulldown

12-15 reps

Overhead Press (Dumbbell)

10-12 reps

Plank

20-45 secs

Halos

8 reps

Download App to Unlock

Day 3

Deadlift (Barbell)

5-6 reps

Stiff Leg Deadlift

10-12 reps

Lat Pulldown

12-15 reps

Overhead Press (Dumbbell)

10-12 reps

Plank

20-45 secs

Halos

8 reps

Download App to Unlock

WHAT PEOPLE ARE SAYING(7 ratings)

Only ratings with written feedback are displayed here.

3.91 / 5

Alyssa JohnsonAge 33, Woman

a year ago

4 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

No modifications

As a beginner powerlifter, I absolutely loved this program. The 4-week timeline was not intimidating, but there is such a clear difference in my strength and muscle definition from beginning to end. I really liked the inclusion of core exercises on each training day, and felt that it really made a difference to my overall strength. I would love to do a Powerlifting Foundations 2.

Ryan P.Age 31, Woman