Building the foundation

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"

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Lying Leg Curl

Barbell Row

Lat Pulldown

Incline Curl (Dumbbell)

Romanian Deadlift (Barbell)

Hyperextension

Seated Row (Cable)

Bicep Curl (EZ Bar)

Squat (Barbell)

Leg Extension

Military Press (Barbell)

Dip (Bodyweight)

Tricep Extension (Cable)

Side Plank

Cable Crunch

Walking Lunge (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

French Press

Suitcase Carry

Knee Raise (Captain's Chair)

Hollow Hold

Russian Twist (Dumbbell)

Landmine Twist

Plank

Russian Twist

0 reviews for Building the foundation