Foundations 6: Strength & Size

**Foundations 6: Strength & Size** is a comprehensive 12-week program designed to build muscle and enhance strength through a structured 6-day weekly routine. Each session targets key muscle groups with a focus on compound and isolation movements, ensuring balanced development. Expect to engage in exercises like the Dumbbell Bench Press and Lat Pulldown, utilizing a full gym setup for maximum effectiveness. Get ready to push your limits and transform your physique with this well-rounded training approach!

This 6-day push/pull/legs program is designed for beginners who want to build a strong, balanced physique and develop proper lifting technique.

“Foundations 6: Strength & Size” focuses on mastering compound lifts like the squat, bench press, and deadlift while reinforcing them with smart accessory work for muscle growth and symmetry.

By training each muscle group twice per week, you’ll:
	•	Build lean muscle and strength evenly across your body
	•	Improve form, mobility, and endurance
	•	Establish the foundation for future intermediate or advanced training
	•	Develop discipline and consistency through structured weekly sessions

Whether your goal is to look athletic, get stronger, or simply gain confidence in the gym, this plan gives you the blueprint to start right — and keep progressing

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Push A

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Machine)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Plank

Pull A

Incline Chest Fly (Dumbbell)

Chest Press (Machine)

Overhead Press (Barbell)

Lateral Raise (Machine)

Incline Tricep Extension (Dumbbell)

Push B

Front Squat (Dumbbell)

Leg Curl

Romanian Deadlift (Barbell)

Standing Calf Raise

Legs B

Squat (Barbell)

Leg Press

Seated Calf Raise

Hanging Knee Raise

Legs A

Deadlift (Barbell)

Pull-Up (Assisted)

Single Arm Iso Row

Concentration Curl

Face Pull

Shrug (Dumbbell)

Seated Cable Crunch

Pull B

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