Foundation 12

This program is about getting stronger on the big lifts while keeping endurance sharp. Bench, squat, incline, and deadlifts hit twice a week for size and power, core gets trained every day, and the runs build lungs and legs that can go the distance. It’s built to lean you out, keep the pump, and test both strength and stamina over 12 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Bench Press (Close Grip)

Dip (Assisted)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Standing Calf Raise

Deadlift (Barbell)

Bent Over Row (Barbell)

Pull-Up (Assisted)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Dumbbell Bench Pullover

Military Press (Barbell)

Front Squat (Barbell)

Split Squat (Smith Machine)

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