Plans
Intermediate
Strength
Strength Foundation
Four-day upper/lower strength block focused on progressive overload of the big compounds.
4 days / week · 10 weeks~55 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Armsprimary
100%Coreprimary
92%Legsprimary
92%Backprimary
87%Shouldersprimary
77%Chestsecondary
31%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Backprimary
100%Shouldersprimary
96%Armsprimary
81%Chestsecondary
50%Coresecondary
32%- Barbell Bench Press5 × 5 · 180s rest
Chest · +Shoulders, Arms
- Barbell Bent-Over Row4 × 6–8 · 150s rest
Back · +Arms, Core
- Overhead Press3 × 6–8 · 120s rest
Shoulders · +Arms, Core
- Pull-Up3 × 6–10 · 120s rest
Back · +Arms, Shoulders
- Face Pull3 × 15 · 60s rest
Shoulders · Back · +Arms