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Building the foundation

by davide_spitaleript
5 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
    Jun 18, 2025 09:12

Summary

**Building the Foundation** is an 8-week program designed to establish strength and stability through a focused, 4-day weekly routine. Each session targets key muscle groups with compound and isolation exercises, including Deadlifts, Barbell Rows, and Lat Pulldowns, ensuring a comprehensive approach to building a solid base. With a mix of barbell, machine, and dumbbell movements, you’ll enhance your strength while improving your overall fitness. Commit to this program and lay the groundwork for your lifting journey!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Triceps
11%
Hamstrings
10.7%
Glutes
10%
Abs
9.7%
Upper Back
8.9%
Lats
8.3%
Biceps
7.3%
Chest
5.9%
Front Delts
5.2%
Lower Back
5.1%
Adductors
2.8%
Middle Delts
2%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5-8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 7.5-8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Suitcase Carry
3
0.3-1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
5
French Press
4
12 reps
RPE 6.5
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist (Dumbbell)
3
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist
3
20-40 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist
1
20-40 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
5
6 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
Hollow Hold
3
0.3-1 mins
RPE 7
7
Russian Twist (Dumbbell)
3
20-40 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5-8
2
Lying Leg Curl
3
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 7.5-8
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 6.5
3
Barbell Row
4
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 7
3
Barbell Row
5
6 reps
RPE 8.5
4
Lat Pulldown
4
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5-8
2
Leg Extension
3
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 7.5-8
4
Dip (Bodyweight)
3
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Side Plank
3
0.3-1 mins
RPE 7
7
Cable Crunch
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 6.5
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 6.5
5
Tricep Extension (Cable)
4
12 reps
RPE 6.5
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 7
3
Military Press (Barbell)
5
6 reps
RPE 8.5
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
4
12 reps
RPE 7
6
Landmine Twist
3
12 reps
RPE 7
7
Plank
3
0.3-1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5-8
2
Hyperextension
3
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 7.5-8
4
Seated Row (Cable)
3
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 6.5
3
Lat Pulldown
4
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 8.5
2
Hyperextension
4
10 reps
RPE 7
3
Lat Pulldown
5
6 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
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