Foundational Strength
by Julius Rabanastre Baldeva III
1 athletes joined
Program Description
This program was put together with general strength, joint health, and overall health and fitness in mind. The focus is the main lift of each day, squats, deadlifts, bench, and overhead press. Each day also has a co-lift and accessory lifts. This routine remains described as general strength because it’s written for the general public. Each co-lift and accessory lift can be replaced to address individual needs, with the reps scheme and layout remaining the same. To achieve the best results, the week of training prior to starting the program should be a max week. The breakdown of each week looks as such.
8 week cycle
Week 1 65% 4x6
Week 2 65% 4x6
Week 3 75% 4x5
Week 4 75% 4x5
Week 5 85% 3x3
Week 6 85% 3x3
Week 7 90% 3x2 or retest max
Week 8 30% Deload
Below are examples of dynamic warmups used prior to each lifting day, again, this is general and individual needs will have to be plugged in.
Day 1 & 3
Bike (4 mins), ankle rolls, foot helicopter, hip circles, leg swings, dog pees, slap and clap, PVC crossover, wrist circles, calf stretch, hamstring lunge, cossack squats, Band Side Stretch, Shoulder Girdle Band Work
Day 2 & 4
Bike (4 mins), trunk twist, toe touches, slap and clap, wrist rotations, PVC crossover, Shoulder Girdle Band Work, Single-arm Crossbody Tricep Extension, Single Arm Dumbbell Press
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jan 30, 2024 04:54
Last Edited
May 08, 2024 02:24
Week 1
1 / 8 Weeks