logo
Powerlifting Foundation 1
157 athletes joined
Beginner strength training program for women and men of all sizes and ages
3.65
(17 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
down_app
Week 1
Week 2
Week 3
Week 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 Reps
2
Lunge (Barbell)
3
8-10 Reps
3A
Bench Press (Dumbbell)
3
8-10 Reps
3B
3 Point Row (Dumbbell)
3
10-12 Reps
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 Reps
2
Lunge (Barbell)
3
8-10 Reps
3A
Bench Press (Dumbbell)
3
8-10 Reps
3B
3 Point Row (Dumbbell)
3
10-12 Reps
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 Reps
2
Back Lunge (Barbell)
3
8 Reps
3A
Bench Press (Dumbbell)
3
8-10 Reps
3B
3 Point Row (Dumbbell)
3
10-12 Reps
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 Reps
2
Back Lunge (Barbell)
3
6-8 Reps
3A
Bench Press (Dumbbell)
3
8-10 Reps
3B
3 Point Row (Dumbbell)
3
10-12 Reps
4A
Farmer's Walk (Weighted)
3
30-60 secs
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 Reps
2
Bodyweight Row
3
8-10 Reps
3A
Hip Thrust (Dumbbell)
3
10-15 Reps
3B
Lateral Step Down
3
8-10 Reps
4A
Pallof Press
3
10-12 Reps
4B
Side Plank
3
20-45 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 Reps
2
Bodyweight Row
3
8-10 Reps
3A
Hip Thrust (Dumbbell)
3
10-15 Reps
3B
Lateral Step Down
3
8-10 Reps
4A
Pallof Press
3
10-12 Reps
4B
Side Plank
3
20-45 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 Reps
2
Bodyweight Row
3
8-10 Reps
3A
Hip Thrust (Dumbbell)
4
10-15 Reps
3B
Lateral Step Down
4
8-10 Reps
4A
Pallof Press
3
10-12 Reps
4B
Side Plank
3
20-45 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 Reps
2
Bodyweight Row
3
8-10 Reps
3A
Hip Thrust (Dumbbell)
4
10-15 Reps
3B
Lateral Step Down
4
8-10 Reps
4A
Pallof Press
3
10-12 Reps
4B
Side Plank
3
20-45 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 Reps
2
Stiff Leg Deadlift
3
10-12 Reps
3A
Lat Pulldown
3
12-15 Reps
3B
Overhead Press (Dumbbell)
3
10-12 Reps
4A
Plank
3
20-45 secs
4B
Halos
3
8 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 Reps
2
Stiff Leg Deadlift
3
10-12 Reps
3A
Lat Pulldown
3
12-15 Reps
3B
Overhead Press (Dumbbell)
3
10-12 Reps
4A
Plank
3
20-45 secs
4B
Halos
3
8 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 Reps
2
Stiff Leg Deadlift
4
10-12 Reps
3A
Lat Pulldown
3
12-15 Reps
3B
Overhead Press (Dumbbell)
3
10-12 Reps
4A
Plank
3
20-45 secs
4B
Halos
3
8 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 Reps
2
Stiff Leg Deadlift
4
10-12 Reps
3A
Lat Pulldown
3
12-15 Reps
3B
Overhead Press (Dumbbell)
3
10-12 Reps
4A
Plank
3
20-45 secs
4B
Halos
3
8 Reps
What People Are Saying(17 ratings)
Only ratings with written feedback are displayed here.
3.65/ 5
Boostcamp UserAge 26, Man
3 days ago
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Ottimo programma per chi si sta avvicinando al mondo dei pesi per la prima volta, o per chi semplicemente come me, dopo un lungo stop, decide di rimettersi in carreggiata per ripartire correttamente e gestire bene sia il carico, che la fatica ad alte ripetizioni. Peccato non ci sia una variante studiata su 4 giorni, l’avrei fatta volentieri dopo questo, apprezzo molto anche gli esercizi per il core/priocezione, ottimo WO
Heather B.Age 25, Non-binary
4 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Really nice program for anyone looking to implement better structure to their workouts.