Foundation Strength - Week 1 - #1
Upper Body / Lower Body
Week 1 Workout #1 of the Foundation Strength Program.
Outline

This is the first workout of the Foundation Strength Program and is designed to help you establish your baseline 5 rep max for major exercises. In this workout, work up to your 5 rep max for Barbell Squat and Barbell Bench Press. These become a benchmark for comparison when you revisit this workout in four weeks at the end of the program.

Each workout in the Foundation Strength program is designed to target major muscle groups in your entire body. Supersets are used to maintain a high tempo and allow your body to recover while working out a different muscle group. Week 1 consists of 5 sets and 5 reps of each exercise and helps establish your baselines you will use for comparison in week 4.

1 Set

Run

0.5 miles
Notes: warm up
5 Sets
5 reps
Notes: use each set to work up to your 5 rep max
5 reps
5 reps
5 reps
5 reps
5 Sets
5 reps
Notes: use each set to work up to your 5 rep max
5 reps
5 reps
5 reps
5 reps
Superset - 5 Sets
AMRAP
Notes: perform each set to failure
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
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