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Foundation Five

by KJ

Program Description

**Foundation Five** is an 8-week workout program designed to build a solid fitness foundation with a focus on muscle sculpting. With 40 sessions, each lasting around 50 minutes, this program is perfect for novices looking to enhance their strength and endurance. You'll engage in a variety of exercises, including the Farmer's Walk, Push-Ups, Goblet Squats, and Trap Bar Deadlifts, utilizing a full gym setup. Get ready to transform your body and boost your confidence with every rep!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 08, 2025 12:34
  • Last Edited
    Sep 12, 2025 02:28

Summary

**Foundation Five** is an 8-week program designed to build strength and endurance through a balanced 5-day weekly training schedule. Each session focuses on compound movements like the Trap Bar Deadlift and Goblet Squat, complemented by bodyweight exercises such as Push-Ups and Sit-Ups, ensuring a comprehensive workout for all major muscle groups. With a mix of high-intensity lifts and functional exercises like the Farmer's Walk, you'll enhance your overall fitness while developing a solid foundation for future progress. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.7%
Forearms
11.3%
Quadriceps
11.3%
Other
10.9%
Chest
8.7%
Glutes
8.7%
Front Delts
7.4%
Triceps
7%
Hamstrings
7%
Upper Back
6.1%
Biceps
3%
Lats
2.2%
Calves
2.2%
Lower Back
1.7%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Front Raise
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Calf Raise (Leg Press)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Goblet Squat
5
10 reps
-
4
Trap Bar Deadlift
5
10 reps
-
5
Sit Up
4
25 reps
-
6
Jump Rope
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
50 reps
RPE 9
2
Push Up
4
25 reps
RPE 9
3
Sit Up
4
25 reps
-
4
Jump Rope
5
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
6
Hammer Curl
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Farmer's Walk (Weighted)
5 Sets
50 Reps
@9
2
Push Up
4 Sets
25 Reps
@9
3
Goblet Squat
5 Sets
10 Reps
-
4
Trap Bar Deadlift
5 Sets
10 Reps
-
5
Sit Up
4 Sets
25 Reps
-
6
Jump Rope
5 Sets
30 secs
-
Day 2
1
Farmer's Walk (Weighted)
5 Sets
50 Reps
@9
2
Push Up
4 Sets
25 Reps
@9
3
Sit Up
4 Sets
25 Reps
-
4
Jump Rope
5 Sets
30 secs
-
5
Front Raise
5 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
-
Day 3
1
Farmer's Walk (Weighted)
5 Sets
50 Reps
@9
2
Push Up
4 Sets
25 Reps
@9
3
Sit Up
4 Sets
25 Reps
-
4
Jump Rope
5 Sets
30 secs
-
5
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
6
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 4
1
Farmer's Walk (Weighted)
5 Sets
50 Reps
@9
2
Push Up
4 Sets
25 Reps
@9
3
Goblet Squat
5 Sets
10 Reps
-
4
Trap Bar Deadlift
5 Sets
10 Reps
-
5
Sit Up
4 Sets
25 Reps
-
6
Jump Rope
5 Sets
30 secs
-
Day 5
1
Farmer's Walk (Weighted)
5 Sets
50 Reps
@9
2
Push Up
4 Sets
25 Reps
@9
3
Sit Up
4 Sets
25 Reps
-
4
Jump Rope
5 Sets
30 secs
-
5
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
-
6
Hammer Curl
5 Sets
10 Reps
-