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Complete Strength Foundation
A comprehensive 12-week strength training program focusing on progressive overload with upper and lower body splits. Features 3 distinct phases: Foundation (weeks 1-4), Strength (weeks 5-8), and Peak (weeks 9-12).
Intermediate
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Intermediate
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Category:
Strength Training
Program Overview
12
Weeks
4
Days/Week
60
Minutes
3
Phases
Training Goals
Strength Building
Progressive Overload
Muscle Building
Power Development
Equipment Needed
Barbell
Dumbbells
Pull-up Bar
Resistance Bands
Training Phases
Foundation Phase
Weeks 1-4
Hypertrophy Focus
Focus on movement quality, form mastery, and building work capacity. Higher reps with moderate intensity.
4 training days
Strength Phase
Weeks 5-8
Strength Focus
Increase weights progressively, reduce reps, and increase intensity. Focus on strength development.
4 training days
Peak Phase
Weeks 9-12
Power Focus
Heavy compound movements with lower reps and higher intensity. Peak strength development.
4 training days