Powerlifting Foundation 1

(12 reviews)
Beginner strength training program for women and men of all sizes and ages
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
CoachMorit Summersverified coach
LevelBeginner, Novice
GoalPowerlifting
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length4 weeks
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
8-10
Lunge (Barbell)3
8-10
Bench Press (Dumbbell)3
8-10
3 Point Row (Dumbbell)3
10-12
Farmer's Walk (Weighted)3
30-60 secs
Reverse Abs Crunch (Bodyweight)3
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
8-10
Bodyweight Row3
8-10
Hip Thrust (Dumbbell)3
10-15
Lateral Step Down3
8-10
Pallof Press3
10-12
Side Plank3
20-45 secs
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
6-8
Stiff Leg Deadlift3
10-12
Lat Pulldown3
12-15
Overhead Press (Dumbbell)3
10-12
Plank3
20-45 secs
Halos3
8
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
8-10
Lunge (Barbell)3
8-10
Bench Press (Dumbbell)3
8-10
3 Point Row (Dumbbell)3
10-12
Farmer's Walk (Weighted)3
30-60 secs
Reverse Abs Crunch (Bodyweight)3
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
8-10
Bodyweight Row3
8-10
Hip Thrust (Dumbbell)3
10-15
Lateral Step Down3
8-10
Pallof Press3
10-12
Side Plank3
20-45 secs
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
6-8
Stiff Leg Deadlift3
10-12
Lat Pulldown3
12-15
Overhead Press (Dumbbell)3
10-12
Plank3
20-45 secs
Halos3
8
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)3
8-10
Back Lunge (Barbell)3
8
Bench Press (Dumbbell)3
8-10
3 Point Row (Dumbbell)3
10-12
Farmer's Walk (Weighted)3
30-60 secs
Reverse Abs Crunch (Bodyweight)3
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
8
Bodyweight Row3
8-10
Hip Thrust (Dumbbell)4
10-15
Lateral Step Down4
8-10
Pallof Press3
10-12
Side Plank3
20-45 secs
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
5-6
Stiff Leg Deadlift4
10-12
Lat Pulldown3
12-15
Overhead Press (Dumbbell)3
10-12
Plank3
20-45 secs
Halos3
8
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)3
8-10
Back Lunge (Barbell)3
6-8
Bench Press (Dumbbell)3
8-10
3 Point Row (Dumbbell)3
10-12
Farmer's Walk (Weighted)3
30-60 secs
Reverse Abs Crunch (Bodyweight)3
10-12
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
8
Bodyweight Row3
8-10
Hip Thrust (Dumbbell)4
10-15
Lateral Step Down4
8-10
Pallof Press3
10-12
Side Plank3
20-45 secs
Day 3
ExerciseSetsReps
Deadlift (Barbell)4
5-6
Stiff Leg Deadlift4
10-12
Lat Pulldown3
12-15
Overhead Press (Dumbbell)3
10-12
Plank3
20-45 secs
Halos3
8
What People Are Saying
3.8/ 5
Reymark BantaMan
0 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
SBD program
a month ago