Foundation Block
Rebuild capacity and movement quality
Days per week
3
Duration
4, 8 or 12 weeks
Rep range
10 repetitions per set
Working sets
2-3 working sets per exercise
Overview
Who is this for
- • Returning to the gym after a break of several months or more
- • Building confidence with the core movement patterns before progressing
- • Establishing a consistent three-day training habit
Not ideal for
- • Experienced lifters looking for high-intensity or high-volume work
- • Those already training consistently and wanting to push past a plateau
Training style
Each session covers the five fundamental patterns: squat, hinge, push, pull and core. The pace is steady and the loads are conservative. You should finish each session feeling like you could do more. That headroom is deliberate.
Progressive overload
Every exercise increases by a fixed amount each week. Goblet squats add 2 kg per week, barbell movements and the leg press add 2.5-5 kg and cable work adds 1.25-2.5 kg. The leg press uses the largest increment at 5 kg as the machine handles heavier loads than free weights. Every fourth week is a deload at 70% of the phase base.
Recovery and deloads
Every fourth week is a planned deload at 70% of working weight. Volume stays the same but the lighter load gives joints, tendons and the nervous system time to recover before the next progression phase.
Equipment
Barbell, dumbbells, cable machine, leg press and trap bar
Location: Commercial gym
Weekly volume
Legs receive the highest weekly volume at 12 sets, followed by back and core at 9 sets each. Chest and shoulders sit at 6 sets. No direct arm work is programmed - the pressing and rowing movements provide sufficient stimulus at this stage.
Session breakdown
Full Body A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Goblet squat | 2 x 10 | +2 kg/week |
| Romanian deadlift | 3 x 10 | +2.5 kg/week |
| Dumbbell bench press | 2 x 10 | +1.25 kg/week |
| Seated cable row | 3 x 10 | +2.5 kg/week |
| Dead bug | 3 x 10 | Bodyweight |
Full Body B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Leg press | 2 x 10 | +5 kg/week |
| Hip thrust | 3 x 10 | +2.5 kg/week |
| Barbell overhead press | 2 x 10 | +2.5 kg/week |
| Lat pulldown | 3 x 10 | +2.5 kg/week |
| Pallof press | 3 x 10 | +1.25 kg/week |
Full Body C
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell squat | 2 x 10 | +2.5 kg/week |
| Trap bar deadlift | 2 x 10 | +2.5 kg/week |
| Incline dumbbell press | 3 x 10 | +1.25 kg/week |
| Cable face pull | 3 x 10 | +1.25 kg/week |
| Cable crunch | 3 x 10 | +1.25 kg/week |
What to expect
Weeks 1 to 2
Expect muscle soreness and some coordination rust. The focus is on relearning movement patterns and building session tolerance. Strength gains are minimal at this stage.
Weeks 3 to 6
Soreness settles and weights begin to feel more manageable. Work capacity improves noticeably. You should feel stronger in the core lifts and more confident under the bar.
Weeks 6+
Consistent progress on all lifts with improved joint comfort and recovery speed. You will be well positioned to move into a higher-volume or higher-intensity programme.
Run Foundation Block in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.