The foundational program is all about building a foundation for future growth. Without a solid base, you risk plateauing in progress later on so get this program down before advancing to the hypertrophy program.
Step 1: Get the workout routines
If you're reading on your phone and have Strong downloaded, you can import each day's routines onto your phone by clicking the headings below. If you don't have Strong, just copy the routines to your workout app or journal of choice.
Foundational Program: Day 1
Exercise Name | Set | Reps | Rest Time (min) |
Romain Deadlift | 3 | 8-10 | 3 |
Lunge (Dumbbell) | 3 | 8-10 | 3 |
Lat Pulldown (Single Arm) | 3 | 8-10 | 3 |
Standing Calf Raise | 3 | 8-10 | 2 |
Crunch (Weighted) | 3 | 8-10 | 2 |
Face Pull (Cable) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time (min) |
|---|---|---|---|
Romanian Deadlift (Dumbell) | 3 | 8-10 | 3 |
Lunge (Dumbell) | 3 | 8-10 | 3 |
Lat Pulldown (Single Arm) | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Crunch (Weighted) | 3 | 8-10 | 2 |
Face Pull (Cable) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time (min) |
|---|---|---|---|
Cable Pull Through | 3 | 8-10 | 3 |
Lying Leg Curl (Machine) | 3 | 8-10 | 2 |
Hammer Curl (Dumbell) | 3 | 8-10 | 2 |
Tricep Pushdown (Cable) | 3 | 8-10 | 2 |
Lateral Raise (Machine) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time (min) |
|---|---|---|---|
Romanian Deadlift (Barbell) | 3 | 8-10 | 3 |
Lunge (Dumbbell) | 3 | 8-10 | 3 |
Bent Over One Arm Row (Dumbbell) | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Side Bend (Dumbbell) | 3 | 8-10 | 2 |
Face Pull (Cable) | 3 | 8-10 | 2 |
Step 2: The workout notes
The titles say it all but there's more info underneath each toggle if you have questions.
Step 3: How to progress
Once you can get 10 reps for all three sets of a weighted exercise, add a total of 5lbs (2.2kg) to the exercise and try to get as many reps as you can again. Once you get 10 reps for all three sets with the increased weight, repeat the process. Here's a visual representation:
In week number two, this person was able to get 10 reps (in good form!) so they increased the weight of the exercise by 5lbs the following week. When they are able to reach 10 reps with the increased weight, they'll add another 5lbs and repeat.
For the first few weeks of the program, you should be able to add 5lbs per exercise every other week as you get the form down. If not either your nutrition, health or another factor hasn’t been taken care of!
Step 4: Record your progress
How you record your progress depends on what method you chose to track your workouts. Read the options below to figure out how to do so with your preferred method:
How to do so Strong:
- Enter the weight you used and then put your rep count under “reps”. Do not count those that you did not perform well.
- Then click the checkbox on the far right of the exercise.
- After clicking the checkbox, strong will automatically start your rest timer, so make sure that you make it set on the correct amount of time. Once the timer goes off, you should be lifting again!
On pencil and paper:
- Write down the weight you used and the reps you completed on the correct set number
- Start a timer for the correct amount of rest time
- Once the timer goes off, start your next set!
As a beginner, you will be able to gain about 12lb(5.6kg) of muscle in just 10 weeks. For reference, here are two photos of the same person 10 weeks apart on the foundational program:
They’ve dropped about 1% of their body weight each week (following the research outlined in the cutting phase) and have gained about 12lbs of muscle mass overall.
Of course, your before and after progress pictures will look different than these!
The pace at which your body is molded into an ideal physique depends on your adherence to your nutrition, your health, and your training. Besides making sure that you have all of these components down, remember to take your progress photos each week!