logo
Foundational Strength/Hypertrophy
by
9 athletes joined
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
Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 08, 2024 11:00
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
Day 1
1A
Front Squat (Barbell)
3 Sets
5-6 Reps
1B
Decline Push Up
3 Sets
8-10 Reps
2A
Lat Pulldown
3 Sets
10-12 Reps
2B
Lying Leg Curl
3 Sets
10-12 Reps
3
Hanging Leg Raise
3 Sets
10 Reps
4A
Face Pull
3 Sets
12-15 Reps
4B
Single Leg Hip Thrust
3 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 Press
3 Sets
8-10 Reps
3A
Chest Supported Row (Machine)
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4
Cable Hip Abduction
2 Sets
12-15 Reps
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
6
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
5-6 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
Back Extension (Weighted)
3 Sets
10-12 Reps
3
Dip (Assisted)
2 Sets
8-10 Reps
4A
Standing Calf Raise
3 Sets
10-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Hip Adductor (Machine)
2 Sets
12-15 Reps