Fitness / Foundation
3 days · full body
Foundation template
Train three non-consecutive days. Same movement pattern each day; swap the assistance slightly so joints are not beaten the same way every session.
Days3 per week
Session length~45–70 min
ProgressionAdd load when top of rep range is clean
Rest between sets2–3 min on main lifts
Day A
| Movement | Sets × reps | Notes |
|---|---|---|
| Squat pattern (back squat, goblet, or leg press) | 3 × 6–8 | Stop 1–2 reps shy of failure |
| Horizontal push (bench or push-up) | 3 × 6–8 | |
| Horizontal pull (row) | 3 × 8–10 | Match push volume over the week |
| Hip hinge accessory (RDL or hip hinge machine) | 2 × 8–10 | Light enough to keep spine quiet |
| Carry or core brace | 2 × 30–40 m or 20–30 s |
Day B
| Movement | Sets × reps | Notes |
|---|---|---|
| Hinge pattern (deadlift variation you can repeat) | 3 × 5–6 | Not a max-effort day |
| Vertical push (overhead press or landmine) | 3 × 6–8 | |
| Vertical pull (lat pulldown or pull-up) | 3 × 6–10 | |
| Split squat or lunge | 2 × 8–10 / side | |
| Upper-back or rear-delt work | 2 × 12–15 |
Day C
| Movement | Sets × reps | Notes |
|---|---|---|
| Squat pattern (lighter than Day A or a close-stance variant) | 3 × 8–10 | |
| Horizontal push (incline or dumbbell) | 3 × 8–10 | |
| Row variant | 3 × 8–12 | |
| Hamstring curl or glute bridge | 2 × 10–12 | |
| Arms or calves — pick one | 2 × 10–15 | Optional |
If a session is sloppy, cut the last accessory set. Do not “make it up” with intensity. Conditioning goes on off days or after lifts — see the conditioning page.