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Adam BraudAdam Braud
/Foundations

Foundations

Strength with Adam Braud

The Foundations program is effective for beginners-to-advanced level lifters. This particular cycle is an upper-lower split. This means that twice a week you will hit the upper body one day and the lower body the next day. There is also a bonus arm session programmed for you because the pump is life! Overall, this program is meant to build strength and size. It is well-balanced, but if you need to focus on specific body parts, make sure to prioritize those exercises first. For example, your triceps may be lagging, so you would do any tricep exercise that is programmed first and then start with the first exercise given. Watch the intro video for more information on prioritization. Lift the world, bro!

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Sessions (50)

5/5
1
75 min
+45 sessions more

Details

Category
Lean muscle, Build muscle, Functional, Strength
Duration
5 days,
Level
Intermediate
Location
Gym

Frequently Asked Questions

What are the goals of the program?
The goals of this program are to build size and strength in a well-rounded way. We approach this by hitting each muscle group at least two times a week, which is consistent with current scientific research. We do hit the arms an extra day because we can. I mean, who doesn't want huge arms?
How to schedule the program into a week?
There are no specific days that you need to schedule this program. However, Mondays, Tuesdays, Fridays, and Saturdays are preferential. If those days don't work for you, that's ok. Just jump in and complete the workout in the order it is written on the days that work best for you.
Who are these workouts for (skill-level)?
These workouts are designed for beginner-to-advanced intermediates. If you are a beginner, focus on your form and technique primarily, and don't worry about the weight at this point. If you are advanced intermediates, make sure you maximize the quality of each set. Prioritize full range of motion and strict form above the weight on the bar.
How to get the best outcome of the program?
To get the best results, progression should be your focus. To make sure you're progressing, keep track of your workouts with a journal (paper or digital). Each time you workout, record the number of reps and weight lifted for the exercises. The next time an exercise is programmed, refer back to your journal so that you can add an incremental amount of weight or an additional rep to it. Progression is key to getting results.
What do I need to participate in this program?
You'll definitely need a full gym. I would also recommend any safety equipment you feel is necessary: belt, straps, lifting shoes, etc. But, what's most important is the self-discipline to consistently show up and do the work!

Frequently Asked Questions

What are the goals of the program?
The goals of this program are to build size and strength in a well-rounded way. We approach this by hitting each muscle group at least two times a week, which is consistent with current scientific research. We do hit the arms an extra day because we can. I mean, who doesn't want huge arms?
How to schedule the program into a week?
There are no specific days that you need to schedule this program. However, Mondays, Tuesdays, Fridays, and Saturdays are preferential. If those days don't work for you, that's ok. Just jump in and complete the workout in the order it is written on the days that work best for you.
Who are these workouts for (skill-level)?
These workouts are designed for beginner-to-advanced intermediates. If you are a beginner, focus on your form and technique primarily, and don't worry about the weight at this point. If you are advanced intermediates, make sure you maximize the quality of each set. Prioritize full range of motion and strict form above the weight on the bar.
How to get the best outcome of the program?
To get the best results, progression should be your focus. To make sure you're progressing, keep track of your workouts with a journal (paper or digital). Each time you workout, record the number of reps and weight lifted for the exercises. The next time an exercise is programmed, refer back to your journal so that you can add an incremental amount of weight or an additional rep to it. Progression is key to getting results.
What do I need to participate in this program?
You'll definitely need a full gym. I would also recommend any safety equipment you feel is necessary: belt, straps, lifting shoes, etc. But, what's most important is the self-discipline to consistently show up and do the work!
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Comments

Z
Zanto 6mo ago
Well haven’t been lifting in a year so it was tuff but I grinned through it
A
Adam 6mo ago
Great arm workout! Forearms not neglected in this one!
L
Logan 8mo ago
Dear god, please give me the strength to walk up and down stairs.
L
Logan 8mo ago
Great pump today.
D
David 8mo ago
I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.
D
Dan 9mo ago
Smoked