Strength Training Fundamentals
Difficulty
BeginnerDuration
12 weeks
Frequency
4 days/week
What's Included
Program Overview
Master the foundational strength movements. This program is perfect for beginners or anyone looking to build a solid strength base. You'll learn proper form on the major lifts: squat, deadlift, bench press, and overhead press. Each movement has progressions and regressions so you can train at your level. What you'll get: - Video form guides for every exercise - Progressive overload tracking sheets - Detailed warmup routines - Recovery and mobility work - Nutrition and sleep guidance - Weekly coaching tips By the end of 12 weeks, you'll have built a strong foundation and be ready to specialize in any training style.
Sample Weekly Schedule
Day 1: Upper Body
- •Barbell Bench Press 4x5
- •Barbell Rows 4x5
- •Dumbbell Shoulder Press 3x8
- •Pull-ups or Assisted Pull-ups 3x8
- •Barbell Curls 3x8
- •Tricep Dips 3x8
Day 2: Lower Body
- •Barbell Squats 4x5
- •Romanian Deadlifts 4x5
- •Leg Press 3x8
- •Leg Curls 3x8
- •Calf Raises 4x10
- •Planks 3x60s
Day 3: Rest or Mobility
- •30 min walking
- •15 min stretching
- •Foam rolling
Day 4: Full Body
- •Deadlifts 3x5
- •Incline Dumbbell Press 3x8
- •Barbell Rows 3x8
- •Goblet Squats 3x10
- •Chest Flies 3x10
- •Ab Wheel Rollouts 3x8
Before You Start
This program will be customized to your current fitness level and goals. The sample schedule shows intermediate variations. We'll adjust weights, reps, and exercises based on your experience and available equipment.
Ready to Start Training?
Get personalized adjustments for your equipment, experience level, and goals.