Training Days · The Foundation

Overview Concepts Training Days Nutrition Daily Guidance

Program Schedule

This isn't a random schedule. Every training day, every rest day, and every exercise is here for a reason to get you stronger without burning you out.

Weekly Training Structure

4 training days per week. Enough to make real progress. Not so much that you burn out or skip workouts.
Each muscle group gets its own day so you can train hard and recover fully before hitting it again.
~60 minutes per session. The sweet spot long enough to do the work, short enough to stay focused. Most of the strength and muscle gains happen in the first hour training. [Ratamess et al., NSCA].
Studies show that active recovery (e.g., walking, stretching) improves circulation, reduces soreness, and supports performance on subsequent days[Dupuy et al., 2018].

Warmup

A proper warmup gets your blood flowing, primes your muscles for work, and protects you from injury. Don't skip it.

5 minutes moderate cardio treadmill, bike, or rower.
2 warmup sets of your first exercise light weight, 10 reps each, just to groove the movement before you load up.

Workout 1 – Chest & Shoulders

Exercise	Sets / Reps
Barbell Bench Press Bar touches your chest softly. Elbows about 45 degrees from your body. Keep it light.	3 x 10
Dumbbell Fly	3 x 12
Incline Dumbbell Press Dumbbells over your upper chest. Press up and slightly together, not out to the sides.	3 x 10
Cable Crossover	3 x 12
Dumbbell Shoulder Press Ribs down, glutes tight. If your back arches, the weight is too heavy.	3 x 10
Dumbbell Lateral Raise Lead with your elbows and stop at shoulder height. Lighter than you think.	3 x 15

Workout 2 – Legs

Exercise	Sets / Reps
Barbell Squat Chest up, knees over toes, heels down. Go only as deep as you stay tight.	3 x 10
Barbell Romanian Deadlift Push your hips back like closing a car door with your butt. The bar stays on your thighs.	3 x 10
Walking Lunge Long steps. Your front shin stays tall and your torso stays upright.	3 x 10
Seated Leg Curl	3 x 12
Seated Calf Raise Full stretch at the bottom, pause at the top. Slow beats heavy.	3 x 15

Workout 3 – Back

Exercise	Sets / Reps
Lat Pulldown Pull to your upper chest. Drive your elbows toward your back pockets. No swinging.	3 x 10
Bent-Over Barbell Row Hinge until your back is flat, then pull to your belly button. Light until it feels easy.	3 x 10
Seated Cable Row	3 x 12
Single-Arm Dumbbell Row	3 x 12
Hyperextension Squeeze your glutes at the top. Come up to a straight line, not past it.	3 x 15
Dumbbell Shrug Lift straight up, no rolling. Hold the top for a beat.	3 x 12

Workout 4 – Arms & Abs

Exercise	Sets / Reps
Barbell Curl Elbows glued to your sides. If your body swings, the weight is too heavy.	3 x 10
Incline Dumbbell Curl	3 x 12
Straight Bar Triceps Pushdown Elbows pinned to your ribs. Only your forearms move.	3 x 12
EZ-Bar Skull Crusher	3 x 10
Hanging Knee Raise Curl your pelvis up toward your ribs. No swinging.	3 x 12
Plank Squeeze your glutes and pull your ribs down. Stop when your hips sag.	3 x 30 sec
Cable Crunch	3 x 15

Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.

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