STRENGTH FOUNDATIONS
Heavy compound lifts, low reps, long rest. Squat, bench, deadlift and overhead press as the backbone of every week.
A straightforward strength block built around the big four lifts. Low rep ranges, real rest between sets, and a simple week-on-week progression — add weight when you hit the top of the rep range with good form.
The week
10 weeks · 4 sessionsSquat Day
quads, posterior chain-
Back squatBrace hard, knees track over toes, hit depth every rep.5 × 5 · 180s rest
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Romanian deadliftHinge at the hips, bar close, feel the stretch.4 × 6 · 120s rest
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Leg pressFeet mid-platform, do not lock out hard.3 × 10 · 90s rest
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Standing calf raiseFull stretch at the bottom, pause at the top.3 × 15 · 60s rest
Bench Day
chest, triceps-
Bench pressShoulder blades pinned, bar to lower chest.5 × 5 · 180s rest
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Overhead pressGlutes tight, head through at lockout.4 × 6 · 120s rest
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Close grip bench pressHands shoulder width, elbows tucked, bar to the lower chest.3 × 8 · 90s rest
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Rope tricep pushdownElbows glued, split the rope at the bottom.3 × 12 · 60s rest
Deadlift Day
posterior chain, back-
Conventional deadliftTake the slack out, push the floor away.5 × 5 · 210s rest
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Barbell row45 degree torso, bar to the belly button.4 × 6 · 120s rest
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Pull upFull hang, chest to the bar.3 × AMRAP · 90s rest
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Face pullHigh elbows, pull to the forehead.3 × 15 · 60s rest
Overhead Day
shoulders, arms-
Overhead pressGlutes tight, head through at lockout.5 × 5 · 180s rest
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Incline dumbbell press30 degree bench, elbows at 45.4 × 8 · 90s rest
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Barbell curlElbows pinned, no hip drive.3 × 10 · 60s rest
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Skull crusherLower to the forehead, keep elbows in.3 × 10 · 60s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift