workout

The Foundation Plan : Beginner-Friendly Blueprint to Strength

🎯This Plan Is Perfect For You If:

Daniel CodreanuBy Daniel Codreanu
workoutworkout

Stretching

exercise
Side Neck Stretch

1 sets

exercise
Neck Circle Stretch

1 sets x 15 reps

exercise
Across Chest Shoulder Stretch

1 sets

exercise
Standing one arm chest stretch

1 sets

exercise
Standing reach up back rotation stretch

1 sets

exercise
Fingers Down Forearm Stretch

1 sets

exercise
Standing Hamstrings and Back Stretch

1 sets

exercise
Back Stretch

1 sets

exercise
Kneeling Hip Flexor Stretch

1 sets

exercise
Standing Balance Quadriceps Stretch

1 sets

exercise
Seated Knee Flexor Stretch

1 sets

exercise
Kneeling T-Spine Mobility Stretching

1 sets x 5 reps

exercise
Lying T-Spine Mobility Stretching

1 sets x 5 reps

exercise
Dead Hang Stretch

1 sets

workoutworkout

Full Body #1 Week 1-4

exercise
Lever Lying Chest Press

3 sets x 8-12 reps

exercise
Bar Lateral Pulldown

3 sets x 8-12 reps

exercise
Lever Seated Shoulder Press

3 sets x 8-12 reps

exercise
Sled Hack Squat

3 sets x 8-12 reps

exercise
Romanian Deadlift

3 sets x 8-12 reps

exercise
Triceps Pushdown

3 sets x 10-15 reps

exercise
Alternate Biceps Curl

3 sets x 10-15 reps

workoutworkout

Full Body #2 Week 1-4

exercise
Smith Seated Shoulder Press

3 sets x 8-12 reps

exercise
Lever Seated Fly

3 sets x 10-15 reps

exercise
Straight Back Seated Row

3 sets x 8-12 reps

exercise
Lateral Raise

3 sets x 10-15 reps

exercise
Bulgarian Split Squat

3 sets x 8-12 reps

exercise
Lever Seated Leg Curl

3 sets x 8-12 reps

exercise
High Pulley Overhead Tricep Extension

3 sets x 10-15 reps

exercise
Dumbbell Incline Biceps Curl

3 sets x 10-15 reps

workoutworkout

Full body #3 Week 1-4

exercise
Lever Seated Row

3 sets x 8-12 reps

exercise
Smith Incline Bench Press

3 sets x 8-12 reps

exercise
Push-up

3 sets x 15-20 reps

exercise
Lever Seated Reverse Fly

3 sets x 10-15 reps

exercise
Lever Leg Extension

3 sets x 8-12 reps

exercise
Lever Lying Leg Curl

3 sets x 8-12 reps

exercise
Lever Seated Dip

3 sets x 10-15 reps

exercise
Hammer Curl

3 sets x 6-10 reps

workoutworkout

Full body #1 Week 5-8

exercise
Deadlift

3 sets x 5 reps

exercise
Sled 45° Leg Press

3 sets x 15 reps

exercise
Barbell Standing Military Press

3 sets x 8 reps

exercise
Cable Low Fly

3 sets x 12 reps

exercise
Cable Kneeling One Arm Lat Pulldown

3 sets x 10 reps

exercise
Cable Kneeling Crunch

3 sets x 15 reps

exercise
Lying Triceps Extension

3 sets x 10-15 reps

workoutworkout

Full Body #2 Week 5-8

exercise
Full Squat

3 sets x 8 reps

exercise
Dumbbell Bench Press

3 sets x 8 reps

exercise
Seated Shoulder Press

3 sets x 10 reps

exercise
Cable Lateral Pulldown with V-bar

3 sets x 8 reps

exercise
Hip Thrust

3 sets x 10 reps

exercise
Cable One Arm Lateral Raise

3 sets x 12 reps

exercise
Cable Standing Rear Delt Row

3 sets x 10 reps

workoutworkout

Full body #3 Week 5-8

exercise
Dumbbell Walking Lunges

3 sets x 10 reps

exercise
Pull-up

3 sets x 5 reps

exercise
Dumbbell Incline Bench Press

3 sets x 8 reps

exercise
Cable Reverse Grip Pulldown

3 sets x 10 reps

exercise
Lateral Raise

3 sets x 12 reps

exercise
Overhead Triceps Extension

3 sets x 12 reps

exercise
Cable Kneeling Rear Delt Row

3 sets x 12 reps

More Workouts...