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, copy the routines to your workout app or journal.
Foundational Program: Day 1 👈
Exercise Name | Sets | Reps | Rest Time (min) |
Bench Press (barbell) | 3 | 8-10 | 3 |
Lunge (Dumbell) | 3 | 8-10 | 3 |
Lat Pulldown (Singe 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 |
Foundational Program: Day 2
Exercise Name | Sets | Reps | Rest Time (min) |
Back Extension (Weighted) | 3 | 8-10 | 3 |
Cable Crossover | 3 | 8-10 | 3 |
Lying Leg Curl (Machine) | 3 | 8-10 | 3 |
Hammer Curl (Dumbell) | 3 | 8-10 | 2 |
Tricep Extension (Cable) | 3 | 8-10 | 2 |
Seated Palm Up Wrist Curl (Dumbell) | 3 | 8-10 | 2 |
Foundational Program: Day 3
Exercise Name | Sets | Reps | Rest Time (min) |
Incline Bench Press (Barbell)
| 3 | 8-10 | 3 |
Lunge (Dumbell)
| 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 ten reps for all three sets of a weighted exercise, add 5 lbs (2.2kg) to the exercise and try to get as many reps as you can again. Repeat the process once you get ten reps for all three sets with the increased weight. Here's a visual representation:
In week two, this person got ten reps (in good form!), so they increased the weight of the exercise by 5lbs the following week. When they reach ten reps with the increased weight, they'll add another 5 lbs and repeat.
For the first few weeks of the program, you should be able to add 5 lbs 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 choose to track your workouts. Read the options below to figure out how to do so with your preferred method:
How to do so on Strong:
- Enter the weight you used and then put your rep count under “reps”. Do not count those for whom 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 it is set for 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!
In ten weeks, you can gain about 12 lb(5.6kg) of muscle as a beginner. For reference, here are two photos of the same person ten weeks apart on the foundational program:
They’ve dropped about 1% of their weight each week (following the research outlined in the cutting phase) and gained about 12 lbs 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 nutrition, health, and training. Besides making sure that you have all of these components down, remember to take your progress photos each week!
7. Training