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Foundation Phase 3 Week Program

by wardlaw W.

Program Description

Stage 1 is all about building a rock-solid foundation for footy performance — we focus on improving general strength, adding lean muscle, and fixing any weaknesses or imbalances from the season, while slowly reintroducing running and conditioning so your body can handle heavier loads and higher intensities in the later phases.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerbuilding, Athletics, Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 25, 2025 11:14
  • Last Edited
    Sep 27, 2025 11:40
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
12.5%
Hamstrings
10%
Abs
9.3%
Upper Back
7.3%
Lats
6.9%
Triceps
6.7%
Front Delts
6.5%
Chest
6.2%
Middle Delts
4.8%
Lower Back
4.8%
Biceps
4.3%
Other
1.9%
Calves
1.9%
Rear Delts
1.7%
Adductors
1.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8-10 reps
-
4
Nordic Curl
3
6-10 reps
-
5A
Tib Raise
4
15 reps
-
5B
Standing Calf Raise
4
15 reps
-
6
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8-10 reps
-
4
Nordic Curl
3
6-10 reps
-
5A
Tib Raise
4
15 reps
-
5B
Standing Calf Raise
4
15 reps
-
6
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8-10 reps
-
4
Nordic Curl
3
6-10 reps
-
5A
Tib Raise
4
15 reps
-
5B
Standing Calf Raise
4
15 reps
-
6
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Med Ball Throw
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Med Ball Throw
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Med Ball Throw
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Front Squat (Barbell)
3
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Box Jump
2
6 reps
-
6
Broad Jump
2
6 reps
-
7
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Front Squat (Barbell)
3
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Box Jump
2
6 reps
-
6
Broad Jump
2
6 reps
-
7
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Front Squat (Barbell)
3
6 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Box Jump
2
6 reps
-
6
Broad Jump
2
6 reps
-
7
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Landmine Twist
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Landmine Twist
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Landmine Twist
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Push Press (Barbell)
4
5 reps
-
3
Chin-Up (Bodyweight)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Renegade Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Push Press (Barbell)
4
5 reps
-
3
Chin-Up (Bodyweight)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Renegade Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Push Press (Barbell)
4
5 reps
-
3
Chin-Up (Bodyweight)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Renegade Row
3
12 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Lateral Med Ball Throw
3 Sets
6 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Front Squat (Barbell)
3 Sets
6 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Box Jump
2 Sets
6 Reps
-
6
Broad Jump
2 Sets
6 Reps
-
7
Pallof Press
3 Sets
12 Reps
-
Day 1
1
Trap Bar Deadlift
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Single Leg Hip Thrust
3 Sets
8-10 Reps
-
4
Nordic Curl
3 Sets
6-10 Reps
-
5A
Tib Raise
4 Sets
15 Reps
-
5B
Standing Calf Raise
4 Sets
15 Reps
-
6
Ab Wheel
3 Sets
12 Reps
-
Day 4
1
Barbell Row
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Landmine Twist
3 Sets
8 Reps
-
Day 5
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Push Press (Barbell)
4 Sets
5 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
8-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Renegade Row
3 Sets
12 Reps
-