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Building the foundation
by davide_spitaleript
2 athletes joined
Program Description
Provide a training program based on the use of fundamental exercises, and a few complementary and accessory ones, in a simple but effective work progression. The program includes 8 weeks, 4 multi-frequency sessions per week. The repetition range varies from 6 to 12 at a medium-high intensity. Recovery between sets between 2'30" and 45"
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jan 14, 2024 02:39
Last Edited
May 07, 2024 10:15
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Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@7.5
2
Lying Leg Curl
3 Sets
10 Reps
@6.5
3
Barbell Row
4 Sets
6 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
2
Hyperextension
3 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
6 Reps
@7.5
4
Seated Row (Cable)
3 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Military Press (Barbell)
4 Sets
6 Reps
@7.5
4
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
6
Side Plank
3 Sets
0.3-1 mins
@7
7
Cable Crunch
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
French Press
4 Sets
12 Reps
@6.5
6
Suitcase Carry
3 Sets
0.3-1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
French Press
4 Sets
12 Reps
@6.5
6
Suitcase Carry
3 Sets
0.3-1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
10-15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@7.5
2
Lying Leg Curl
3 Sets
10 Reps
@6.5
3
Barbell Row
4 Sets
6 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6.5
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Military Press (Barbell)
4 Sets
6 Reps
@7.5
4
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
6
Side Plank
3 Sets
0.3-1 mins
@7
7
Cable Crunch
3 Sets
10-15 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
2
Hyperextension
3 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
6 Reps
@7.5
4
Seated Row (Cable)
3 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5-8
2
Hyperextension
3 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
6 Reps
@7.5-8
4
Seated Row (Cable)
3 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@6.5
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@7.5-8
2
Lying Leg Curl
3 Sets
10 Reps
@6.5
3
Barbell Row
4 Sets
6 Reps
@7.5-8
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7.5-8
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@7.5-8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
French Press
4 Sets
12 Reps
@6.5
6
Suitcase Carry
3 Sets
0.3-1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
10-15 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@7.5-8
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Military Press (Barbell)
4 Sets
6 Reps
@7.5-8
4
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
6
Side Plank
3 Sets
0.3-1 mins
@7
7
Cable Crunch
3 Sets
10-15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lying Leg Curl
4 Sets
10 Reps
@6.5
3
Barbell Row
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Hyperextension
4 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
6 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@6.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6.5
5
French Press
4 Sets
12 Reps
@6.5
6
Suitcase Carry
3 Sets
0.3-1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
10-15 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@6.5
3
Military Press (Barbell)
4 Sets
6 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
6
Side Plank
3 Sets
0.3-1 mins
@7
7
Cable Crunch
3 Sets
10-15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Lying Leg Curl
4 Sets
10 Reps
@6.5
3
Barbell Row
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Hyperextension
4 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
6 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@6.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6.5
5
French Press
4 Sets
12 Reps
@6.5
6
Hollow Hold
3 Sets
0.3-1 mins
@7
7
Russian Twist (Dumbbell)
3 Sets
20-30 secs
@7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@6.5
3
Military Press (Barbell)
4 Sets
6 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@6.5
5
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
6
Landmine Twist
3 Sets
12 Reps
@7
7
Plank
3 Sets
0.3-1 mins
@7
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8
2
Hyperextension
4 Sets
10 Reps
@7
3
Lat Pulldown
5 Sets
6 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
@8
2
Lying Leg Curl
4 Sets
10 Reps
@7
3
Barbell Row
5 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Military Press (Barbell)
5 Sets
6 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@7
5
Tricep Extension (Cable)
4 Sets
12 Reps
@7
6
Landmine Twist
3 Sets
12 Reps
@7
7
Plank
3 Sets
0.3-1 mins
@7
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
5 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
5
French Press
4 Sets
12 Reps
@7
6
Hollow Hold
3 Sets
0.3-1 mins
@7
7
Russian Twist
3 Sets
20-40 secs
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
@8
2
Lying Leg Curl
4 Sets
10 Reps
@7
3
Barbell Row
5 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8
2
Hyperextension
4 Sets
10 Reps
@7
3
Lat Pulldown
5 Sets
6 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
5 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
5
French Press
4 Sets
12 Reps
@7
6
Hollow Hold
3 Sets
0.3-1 mins
@7
7
Russian Twist
1 Set
20-40 secs
@7
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Military Press (Barbell)
5 Sets
6 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@7
5
Tricep Extension (Cable)
4 Sets
12 Reps
@7
6
Landmine Twist
3 Sets
12 Reps
@7
7
Plank
3 Sets
0.3-1 mins
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
@8.5
2
Lying Leg Curl
4 Sets
10 Reps
@7
3
Barbell Row
5 Sets
6 Reps
@8.5
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
@8.5
2
Hyperextension
4 Sets
10 Reps
@7
3
Lat Pulldown
5 Sets
6 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
@8.5
2
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
5 Sets
6 Reps
@8.5
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
5
French Press
4 Sets
12 Reps
@7
6
Hollow Hold
3 Sets
0.3-1 mins
@7
7
Russian Twist (Dumbbell)
3 Sets
20-40 secs
@7
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
@8.5
2
Leg Extension
4 Sets
10 Reps
@7
3
Military Press (Barbell)
5 Sets
6 Reps
@8.5
4
Dip (Bodyweight)
4 Sets
10 Reps
@7
5
Tricep Extension (Cable)
4 Sets
12 Reps
@7
6
Landmine Twist
3 Sets
12 Reps
@7
7
Plank
3 Sets
0.3-1 mins
@7