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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
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Week 1
1 / 8 Weeks
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
4 Sets
6 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
4 Sets
6 Reps
3
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
4 Sets
6 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
4 Sets
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
4 Sets
6 Reps
3
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Front Squat (Barbell)
4 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
4 Sets
6 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
4 Sets
5 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
4 Sets
5 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
4 Sets
5 Reps
3
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
4 Sets
5 Reps
3
Bench Press (Close Grip)
4 Sets
8 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
3 Sets
3 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
3 Sets
3 Reps
3
Shoulder Press (Plate Loaded)
3 Sets
4 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
3 Sets
3 Reps
3
Front Squat (Barbell)
3 Sets
4 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
3 Sets
3 Reps
3
Bench Press (Close Grip)
3 Sets
4 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
3 Sets
3 Reps
3
Romanian Deadlift (Barbell)
4 Sets
4 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
3 Sets
3 Reps
3
Shoulder Press (Plate Loaded)
4 Sets
4 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
3 Sets
3 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
3 Sets
3 Reps
3
Bench Press (Close Grip)
4 Sets
4 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
3 Sets
2 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Lying Leg Curl
2 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Hip Abductor (Machine)
2 Sets
12 Reps
8
Hip Adductor (Machine)
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
3 Sets
2 Reps
3
Shoulder Press (Plate Loaded)
3 Sets
4 Reps
4
Chest Fly (Machine)
2 Sets
12 Reps
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
6
Dip (Bodyweight)
2 Sets
12 Reps
7
Skull Crusher
2 Sets
12 Reps
8
Single Arm Pushdown
2 Sets
12 Reps
9
Stretching
1 Set
15 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
3 Sets
2 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Stretching
1 Set
15 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
3 Sets
2 Reps
3
Bench Press (Close Grip)
3 Sets
4 Reps
4
Barbell Row
2 Sets
12 Reps
5
Lat Pulldown
2 Sets
12 Reps
6
Seated Row (Cable)
2 Sets
12 Reps
7
Back Extension
2 Sets
12 Reps
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
10
Stretching
1 Set
15 mins
Day 1
1
Dynamic Warm-up
1 Set
15 mins
2
Squat (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Press (45 Degrees)
3 Sets
8 Reps
5
Stretching
1 Set
15-30 mins
Day 2
1
Dynamic Warm-up
1 Set
15 mins
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
4
Stretching
1 Set
15-30 mins
Day 3
1
Dynamic Warm-up
1 Set
15 mins
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Stretching
1 Set
15-30 mins
Day 4
1
Dynamic Warm-up
1 Set
15 mins
2
Push Press (Barbell)
3 Sets
8 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Barbell Row
2 Sets
8 Reps
5
Stretching
1 Set
15-30 mins