4 weeks · 3 days a week
Four Week General Strength Foundation
A complete editable training block with explicit weekly progression.
Free strength programs
Free strength programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"Data reveal that no more than 10 repetitions should be used in linear equations to estimate 1RM for the LP and CP actions."
Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res, 2006. PubMed