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Foundation phase

by Charlie T.
1 athletes joined

Program Description

beginning phase of other program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2024 09:45
  • Last Edited
    Jun 18, 2025 07:48

Summary

Kickstart your strength journey with the Foundation Phase, a focused 2-week program designed to build a solid base for your lifting. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and leg curls, ensuring comprehensive muscle engagement. Each session is structured to progressively challenge your limits, enhancing both strength and endurance. Perfect for lifters looking to establish a strong foundation, this program will set you up for long-term gains and improved performance.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
80%
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
80%
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
65%
80%
2
Spoto Press
2
5 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
3
7 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Weighted)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
75%
85%
2
Spoto Press
2
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
3
7 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Weighted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
70%
60%
2
Sumo Deadlift (Paused)
1
8 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Dumbbell Curl
3
12 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
70%
60%
2
Sumo Deadlift (Paused)
1
8 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 8
5
Seated Dumbbell Curl
3
12 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
6 reps
60%
70%
2
Bench Press (Close Grip)
2
8 reps
65%
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
6 reps
65%
75%
2
Bench Press (Close Grip)
2
8 reps
70%
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
65%
75%
80%
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Hack Squat
1 Set
1 Set
12 Reps
12 Reps
@8
@10
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
4 Reps
65%
80%
2
Spoto Press
2 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
JM Press
3 Sets
7 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
6
Dip (Weighted)
2 Sets
12 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
70%
60%
2
Sumo Deadlift (Paused)
1 Set
8 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Seated Dumbbell Curl
3 Sets
12 Reps
@9
6
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
55%
60%
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
60%
70%
2
Bench Press (Close Grip)
2 Sets
8 Reps
65%
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9