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Powerlifting Foundation 1

by Morit Summers
202 athletes joined

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

3.83
(5 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(5 ratings)
Only ratings with written feedback are displayed here.
3.83 / 5
Gerry CMAge 44, Man
4 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
Boostcamp UserAge 26, Man
5 months ago
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Ottimo programma per chi si sta avvicinando al mondo dei pesi per la prima volta, o per chi semplicemente come me, dopo un lungo stop, decide di rimettersi in carreggiata per ripartire correttamente e gestire bene sia il carico, che la fatica ad alte ripetizioni. Peccato non ci sia una variante studiata su 4 giorni, l’avrei fatta volentieri dopo questo, apprezzo molto anche gli esercizi per il core/priocezione, ottimo WO
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