Powerlifting Foundation 1
Beginner strength training program for women and men of all sizes and ages
Overview
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.
Who it's for
Reviews
Loving 5his wkout
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.
Great program, I’m still very new to all this and it was easy to follow and got great results.
Good program for off season
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–10 reps |
| 2 | Lunge (Barbell) | 3 | 8–10 reps |
| Superset | |||
| 3A | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3B | 3 Point Row (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Farmer's Walk (Weighted) | 3 | 30–60 sec |
| 4B | Reverse Abs Crunch (Bodyweight) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–10 reps |
| 2 | Bodyweight Row | 3 | 8–10 reps |
| Superset | |||
| 3A | Hip Thrust (Dumbbell) | 3 | 10–15 reps |
| 3B | Lateral Step Down | 3 | 8–10 reps |
| Superset | |||
| 4A | Pallof Press | 3 | 10–12 reps |
| 4B | Side Plank | 3 | 20–45 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6–8 reps |
| 2 | Stiff Leg Deadlift | 3 | 10–12 reps |
| Superset | |||
| 3A | Lat Pulldown | 3 | 12–15 reps |
| 3B | Overhead Press (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Plank | 3 | 20–45 sec |
| 4B | Halos | 3 | 8 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Morit Summers has been a Personal Trainer since 2007, defying industry standards with her abilities and inclusive approach. She holds many certifications including NSCA and is a CrossFit Level 1 Trainer. Summers began her career at the State University of New York at Cortland, and from there moved onto Equinox Fitness where she progressed to a Tier 3+ trainer, and over time began teaching incoming classes of trainers.
In 2016, she launched her own business, Morit Summers Personal Training. At her personal training studio, clients range from individuals just beginning their fitness journeys, to seasoned athletes. Aside from personal training, she is an expert fitness consultant. She has been featured in Shape, Health and Fabuplus Magazines, Good Day New York, and various health and fitness podcasts and campaigns including Lane Bryant's LIVI Moves. Summers strives to constantly further her education and contributions to the health and fitness industry. With the right tools and motivation, she believes that anyone can live a healthy lifestyle and achieve their fitness goals. The proof is in her own story, which has fueled her passion for the health and fitness industry.
Common questions
Yes, Powerlifting Foundation 1 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Powerlifting Foundation 1 is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Powerlifting Foundation 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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