Tori

Just getting back into it! Simple yet challenging. Feels gr8!

Alicia

Adam

Starting writing more workout plans Ben! This was great

Tyler

Andrew

Stacey Bailey

I used to hate doing weights in the gym but having this made me feel so confident and comfortable today 🥹🙏🏼

Emily

🫨 more challenging to do than read, but a good one

JORDAN

Hannah

Hey Ben! Just finished the gym foundations program. Where do you start now? The beginning of the weekly programs?

In-Gym Foundations (3-day Full Body)
Total Training Time: 60 min or less

Program focus/highlights:
General Strength Development across 3x in-gym training sessions per week. 
Centered around the 3 main power lifts, this program will increase strength and performance, by blending strength and hypertrophy work across all three planes of movement. 

General Guidance
Listed sets are WORKING SETS, warm up/build as needed given rep recommendations. 
All working rep ranges should be performed with 1-2 reps in reserve (not quite failure, unless specified).
This program is written in super set format, separate movements when equipment or spacing doesn't allow. 
The goal will always be to increase the load, while maintaining movement quality.
If volume increases week to week, work to maintain intensity at new rep range.
Add optional 20 min aerobic activity to any/all training days if goals require, time permitting. I go for a walk outsie after each session. 

Equipment Recommendations:
Full Gym Preferred
Bands
Mini Bands
Med Ball

Equipment and Loading Adjustments:
All cable movements can be executed with bands if needed. 
Separate any supersets that require equipment which keeps them from being executed as written. If the superset is a loaded movement, followed by an unloaded movement then keep them together always. 
If time or ability level is a consideration, use listed number of sets as TOTAL sets to perform and shoot for 1-2 challenging sets with each movement. 
If unable to complete all listed repetitions for a bodyweight movement, complete as many repetitions as possible with perfect form within the given rep range. 

Scheduling Recommendations:
Look to complete all three training days in a week and supplement with other activity as necessary. 

Rest Recommendations:
Keep rest short between supersets (ie. :30-:45) unless otherwise specified.
Take a full rest after both movements (ie. :60-:90 or more as needed)

Gym Foundations

Sessions (12)

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