Foundation Strength
Branch Fitness
Muscle & Strength / 4 weeks
This is a four week program designed to improve your strength across major muscle groups and set baseline thresholds for future workouts and programs.
Outline

The Foundation Strength Program is a four week program to establish and improve your strength baselines. This program has three workouts per week, and each workout is a full body exercise targeting all major muscle groups.

Week 1 of the Foundation Strength Program is 5x5 exercises and supersets. Each workout targets two to three major muscle groups and lifts which are performed for 5 sets of 5 reps. Each exercise thereafter is performed in a superset to increase the tempo of the workout and improve your muscular endurance. In week one, use each of the sets to work up to your one set 5 rep max, which becomes your baseline for comparison in future workouts. With 5 x 5 training you are able to use heavy weight with the relatively low set volume.

Week 2 of the Foundation Strength Program focuses on high volume. The workouts in week two are the same exercises and patterns as those in Week 1, but all exercises are performed with 3 sets of 12 reps. This added increase in volume introduces muscle confusion from week 1 to ensure that each workout breaks down your muscles so they can continue to grow back stronger. The increase in volume, combined with supersets continues to exercise and increase your muscular endurance.

Week 3 of the Foundation Strength Program is pyramid week. Many of the major exercises are performed in isolation as pyramids. Each pyramid exercise starts with high volume and lighter weight. Each set thereby increases in weight and decreases in reps. Pyramids again ensure muscle confusion from week to week and allow you to exercise both muscular endurance and muscular strength. For each pyramid set, target close to the five rep max you established in week one as the final set weight (for the six rep set).

Week 4 of the Foundation Strength Program revisits the workouts from Week 1. Perform warm up sets for the major exercises and then perform five reps for five sets. You should be able to perform each set at or above your five rep max established in Week 1.

After Week 4, analyze your progress. Where did you make your greatest strength gains? What exercises and rep ranges work best for you? What exercises and types of workouts should you add to your next training program? You should have strength gains for several exercises, and have established new baselines for your next workout or fitness program.

Week 1
1
Foundation Strength - Week 1 - #1
Upper Body / Lower Body
2
3
Foundation Strength - Week 1 - #2
Upper Body / Lower Body
4
5
Foundation Strength - Week 1 - #3
Upper Body / Lower Body
6
7
91b9e4b952b9141200e5b7233032b38c67ceb923
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
Fec6a667acb35d2d25941d7e1a8fca91f5779823
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
498d045b3eb9f0df65793fc2e8542401ae2ac0e9
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
Week 2
1
Foundation Strength - Week 2 - #1
Upper Body / Lower Body
2
3
Foundation Strength - Week 2 - #2
Upper Body / Lower Body
4
5
Foundation Strength - Week 2 - #3
Upper Body / Lower Body
6
7
561593470530f9f8a9157b500c876fe0a538e4e4
1 Set

Run

0.5 miles
3 Sets
12 reps
12 reps
12 reps
3 Sets
12 reps
12 reps
12 reps
Superset - 3 Sets
AMRAP
AMRAP
AMRAP
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
5 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
970eb5019982d74739816796adb2435ed2ad3d65
1 Set

Run

0.5 miles
3 Sets
12 reps
12 reps
12 reps
3 Sets
12 reps
12 reps
12 reps
3 Sets
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
5 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
8e7d230d246a5f8f67486fe9bc04082cc92005e4
1 Set

Run

0.5 miles
3 Sets
12 reps
12 reps
12 reps
3 Sets
12 reps
12 reps
12 reps
3 Sets
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
5 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
Week 3
1
Foundation Strength - Week 3 - #1
Upper Body / Lower Body
2
3
Foundation Strength - Week 3 - #2
Upper Body / Lower Body
4
5
Foundation Strength - Week 3 - #3
Upper Body / Lower Body
6
7
9234da99c8f4781a7b0fae0b92f3723f3ff81910
1 Set

Run

0.5 miles
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
Superset - 4 Sets
12 reps
10 reps
8 reps
6 reps
AMRAP
AMRAP
AMRAP
AMRAP
4 Sets
12 reps
10 reps
8 reps
6 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
3 Sets
20 reps
20 reps
20 reps
E2e8bd4ea55ea332adde9dfed1740a60bfc60c50
1 Set

Run

0.5 miles
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
4 Sets
12 reps
10 reps
8 reps
6 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
3 Sets
20 reps
20 reps
20 reps
A929ab54b31d300296f7b1adef924a0d7a214912
1 Set

Run

5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
5 Sets
15 reps
12 reps
10 reps
8 reps
6 reps
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
3 Sets
20 reps
20 reps
20 reps
Week 4
1
Foundation Strength - Week 4 - #1
Upper Body / Lower Body
2
3
Foundation Strength - Week 4 - #2
Upper Body / Lower Body
4
5
Foundation Strength - Week 4 - #3
Upper Body / Lower Body
6
7
C6648c54db196de07c1ea3c8551b1b40f8db9ceb
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
E51bc4fd2b4ddd821018df07040e3f35a561352d
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
137a5eb55e8c47b4ae06abb450abff10ca2c8092
1 Set

Run

0.5 miles
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
1 Set
100 reps
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