Program Name: Foundation Phase – Strength Build Block 1

Program Description:
The Foundation Phase is the first 4-week block of a 16-week linear strength training program designed to progressively build full-body strength, improve technique, and prepare the body for heavier loads in future phases. This program follows a 3-day push/pull split and is ideal for intermediate and beginner lifters looking to develop a solid strength base with proper movement patterns.

Each workout focuses on compound lifts, supported by accessory movements and core work to ensure balanced muscular development and injury prevention.

Structure:

Training Days: 3 days per week

Split: Push Day • Pull Day • Push & Pull Day

Reps & Sets: 3 sets of 12 reps per exercise

Progression Plan:

Linear periodisation across 16 weeks

Reps will gradually decrease each 4-week block (e.g., 12 → 10 → 8 → 6)

Weight is expected to increase as reps decrease, promoting strength and muscle growth

Goals for Block 1:

Master foundational movement patterns

Establish consistent training rhythm

Build muscle endurance and joint resilience

Lay the groundwork for heavier lifting in future phases

This is where your strength journey begins—solid form, smart progression, and sustainable gains.