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Build muscle & strength
STRENGTH FOUNDATION
Beginner4 weeksMon / Wed / Fri — 45 min per session
Three full-body sessions per week. Progressive overload — add reps or weight every session. Rest 90 seconds between sets.
The Exercises
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01Goblet Squat
4 x 8
Elbows tucked, chest tall, sit between the hips.
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01
Goblet Squat
4 x 8
Elbows tucked, chest tall, sit between the hips.
02Dumbbell Bench Press
4 x 8
Shoulder blades pinched, feet planted.
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02
Dumbbell Bench Press
4 x 8
Shoulder blades pinched, feet planted.
03One-Arm Dumbbell Row
4 x 10 per side
Drive the elbow to the hip.
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03
One-Arm Dumbbell Row
4 x 10 per side
Drive the elbow to the hip.
04Romanian Deadlift
3 x 10
Hinge at the hips, soft knees, hamstrings loaded.
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04
Romanian Deadlift
3 x 10
Hinge at the hips, soft knees, hamstrings loaded.
05Overhead Press
3 x 8
Squeeze glutes, ribs down.
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05
Overhead Press
3 x 8
Squeeze glutes, ribs down.
06Plank
3 x 45 sec
Straight line from head to heels.
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06
Plank
3 x 45 sec
Straight line from head to heels.
