Foundation Program




A building is only as tall, as its foundation is strong. Without a solid foundation, the building is subject to collapse at any point. This program has been dubbed Foundation and catered towards exactly that, building a strong foundation of muscular size and strength.

The program will include variation set and rep patterns to promote increases in cross sectional muscle area (Hypertrophy) and total recruitment of muscle (Strength).

Program Details:

  • 12 weeks of workouts, 4 workouts per week
  • Workouts include 2 days of lower body emphasis and 2 days of upper body emphasis.
  • Training blocks will be 3 weeks in duration
  • Follows a linear periodization model increasing in intensity or volume each week.
  • There are a number of different set and rep schemes throughout to provide variability and prevent any possibility of plateaus occuring.

If you follow this program as it is written, this program is guaranteed to get you stronger, pack on size, and provide a solid foundation to build upon going forward.


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