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Powerlifting Foundation 1

by Morit Summers
209 athletes joined

Beginner strength training program for women and men of all sizes and ages

3.88
(6 ratings)

PROGRAM DESCRIPTION

If you’ve ever been intimidated by weights or curious about building muscle, strength, and tone with barbells, then these programs are for you.

The 3x per week workouts start with warmups before getting into the core compound exercises like squat, bench, and deadlift, before finishing with accessory exercises.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
8-10 reps
-
3B
3 Point Row (Dumbbell)
3
10-12 reps
-
4A
Farmer's Walk (Weighted)
3
30-60 secs
-
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3A
Bench Press (Dumbbell)
3
8-10 reps
-
3B
3 Point Row (Dumbbell)
3
10-12 reps
-
4A
Farmer's Walk (Weighted)
3
30-60 secs
-
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Back Lunge (Barbell)
3
8 reps
-
3A
Bench Press (Dumbbell)
3
8-10 reps
-
3B
3 Point Row (Dumbbell)
3
10-12 reps
-
4A
Farmer's Walk (Weighted)
3
30-60 secs
-
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Back Lunge (Barbell)
3
6-8 reps
-
3A
Bench Press (Dumbbell)
3
8-10 reps
-
3B
3 Point Row (Dumbbell)
3
10-12 reps
-
4A
Farmer's Walk (Weighted)
3
30-60 secs
-
4B
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bodyweight Row
3
8-10 reps
-
3A
Hip Thrust (Dumbbell)
3
10-15 reps
-
3B
Lateral Step Down
3
8-10 reps
-
4A
Pallof Press
3
10-12 reps
-
4B
Side Plank
3
20-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Bodyweight Row
3
8-10 reps
-
3A
Hip Thrust (Dumbbell)
3
10-15 reps
-
3B
Lateral Step Down
3
8-10 reps
-
4A
Pallof Press
3
10-12 reps
-
4B
Side Plank
3
20-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bodyweight Row
3
8-10 reps
-
3A
Hip Thrust (Dumbbell)
4
10-15 reps
-
3B
Lateral Step Down
4
8-10 reps
-
4A
Pallof Press
3
10-12 reps
-
4B
Side Plank
3
20-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bodyweight Row
3
8-10 reps
-
3A
Hip Thrust (Dumbbell)
4
10-15 reps
-
3B
Lateral Step Down
4
8-10 reps
-
4A
Pallof Press
3
10-12 reps
-
4B
Side Plank
3
20-45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
10-12 reps
-
3A
Lat Pulldown
3
12-15 reps
-
3B
Overhead Press (Dumbbell)
3
10-12 reps
-
4A
Plank
3
20-45 secs
-
4B
Halos
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
10-12 reps
-
3A
Lat Pulldown
3
12-15 reps
-
3B
Overhead Press (Dumbbell)
3
10-12 reps
-
4A
Plank
3
20-45 secs
-
4B
Halos
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Stiff Leg Deadlift
4
10-12 reps
-
3A
Lat Pulldown
3
12-15 reps
-
3B
Overhead Press (Dumbbell)
3
10-12 reps
-
4A
Plank
3
20-45 secs
-
4B
Halos
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Stiff Leg Deadlift
4
10-12 reps
-
3A
Lat Pulldown
3
12-15 reps
-
3B
Overhead Press (Dumbbell)
3
10-12 reps
-
4A
Plank
3
20-45 secs
-
4B
Halos
3
8 reps
-
WHAT PEOPLE ARE SAYING(6 ratings)
Only ratings with written feedback are displayed here.
3.88 / 5
Ryan P.Age 31, Woman
a month ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program, I’m still very new to all this and it was easy to follow and got great results.
Gerry CMAge 44, Man
5 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program for off season
Show All Reviews