This workout program will prepare your body for the solid base you will build on the home foundational program. It's not intended for continued use, but you will see noticeable muscle gains on this routine as long as you have your nutrition down!
Step 1: Get the workout routine
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.
|Exercise Name:||Sets||Reps||Rest Time|
Up to 40
Inverted Row (Bodyweight)
Up to 40
Bench Dip (Bodyweight)
Up to 40
Up to 40
Lateral Raise (Heavy Object)
Up to 40
Push Up (Bodyweight)
Up to 40
Step 2: The workout notes
The titles say it all but there's more info underneath each toggle if you have questions.
By focusing on it, you can ensure that you are growing muscle!
Complete as many reps as you can, but it is the last rep where people tend to injure themselves leading to months of recovery. Each rep should feel difficult but the last one should never be impossible.
Should you not feel rested when the timer is done, add more time until your breath is back to normal and your target muscle(s) relaxed.
As a reminder, never skip your rest time. Doing so will lead to half-reps that are suboptimal in promoting muscle growth. If you are in a rush, just complete the exercises that you can get to.
The amount of pre-workout supplements you need is found under your copy of "The Ideal Body Calculator". Also, remember to stay hydrated before and during your workout!
For example, after completing Day 1 on Monday perform Day 2 on Wednesday and Day 3 on Friday. You don't need to start Day 1 on Monday, just make sure that you are leaving a day for rest between each workout session!
As you lower the weight for every exercise, resist it for 2 seconds. For example, after curling up a dumbbell it should take you 2 seconds to lower it back down.
Mind-Muscle Connection (MMC) is when you focus on using the target muscles to move a weight, not just going through the motions. Multiple studies have shown that having a well developed MMC can increase your muscle gains substantially, so it is a skill worth developing [1, 2]!
How to practice:
As you are performing an exercise make sure that you contract (squeeze) the target muscle. For example, while bench-pressing imagine squeezing a pencil between your chest muscles. Or while performing a lat pulldown, imaging squeezing a pen between your back muscles. You should see noticeable strength gains this way!
Perform the home starter program three times a week with rest days of in-between. For the lateral raises (the only non-bodyweight exercise), pick up a heavy object, and perform them with one arm only. Once you're done with one arm, switch the heavy object to your other hand to start lifting again!
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.
As for the unweighted exercises, try to keep increasing your rep count for each exercise every time you workout. When you can no longer perform any more reps in proper form, stop. You should be trying to beat your previous record every workout!
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!
When to switch training programs
Stay on the home starter program until your equipment arrives. After you're done setting everything up at home, switch to the home foundational program.