Program Description
Build a baseline of overall strength with a bias towards hypertrophy and some direct work for commonly ignored muscle actions/groups to improve joint stability
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 08, 2024 11:00
- Last EditedJun 18, 2025 11:37

Summary
Unlock your potential with the Foundational Strength/Hypertrophy program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of supersets targeting all major muscle groups, including powerful barbell squats and deadlifts, alongside bodyweight and machine exercises. This program emphasizes progressive overload to build both strength and muscle size, ensuring you see real results. Equip yourself with a full gym and get ready to elevate your training to the next level!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5-6 reps
-
1B
Decline Push Up
3
8-10 reps
-
2A
Lat Pulldown
3
10-12 reps
-
2B
Lying Leg Curl
3
10-12 reps
-
3
Hanging Leg Raise
3
10 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Single Leg Hip Thrust
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-6 reps
-
2
Landmine Press
3
8-10 reps
-
3A
Chest Supported Row (Machine)
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4
Cable Hip Abduction
2
12-15 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
5-6 reps
-
1B
Bench Press (Dumbbell)
3
8-10 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Back Extension (Weighted)
3
10-12 reps
-
3
Dip (Assisted)
2
8-10 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Front Squat (Barbell)3 Sets
5-6 Reps
-
1B
Decline Push Up3 Sets
8-10 Reps
-
2A
Lat Pulldown3 Sets
10-12 Reps
-
2B
Lying Leg Curl3 Sets
10-12 Reps
-
3
Hanging Leg Raise3 Sets
10 Reps
-
4A
Face Pull3 Sets
12-15 Reps
-
4B
Single Leg Hip Thrust3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
Day 2
1
Sumo Deadlift (Barbell)3 Sets
5-6 Reps
-
2
Landmine Press3 Sets
8-10 Reps
-
3A
Chest Supported Row (Machine)3 Sets
12-15 Reps
-
3B
Leg Extension3 Sets
12-15 Reps
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4
Cable Hip Abduction2 Sets
12-15 Reps
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5A
Chest Fly (Cable)3 Sets
12-15 Reps
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5B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
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6
Hanging Leg Raise3 Sets
10 Reps
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Day 3
1A
Bulgarian Split Squat (Dumbbell)3 Sets
5-6 Reps
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1B
Bench Press (Dumbbell)3 Sets
8-10 Reps
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2A
Chin-Up (Bodyweight)3 Sets
AMRAP
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2B
Back Extension (Weighted)3 Sets
10-12 Reps
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3
Dip (Assisted)2 Sets
8-10 Reps
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4A
Standing Calf Raise3 Sets
10-12 Reps
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4B
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
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5
Hip Adductor (Machine)2 Sets
12-15 Reps
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