In-Tension Training LLC
Looking to get started in the weight room? You're definitely going to want to start by building the foundation.
This program will build a base of work capacity, strength, muscular endurance, hypertrophy (muscle mass), mobility and power.
This program should be a pre requisite to any dedicated hypertrophy, strength and power training.
If you go through the steps to properly prepare your body for more intense training, you will be able to both perform and recover better in subsequent training blocks.
Build a foundation for long term gains in just 4 weeks!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Plank walkout + row + push up
1 x 10
A2
Prone Scorpion
1 x 5
A3
Side lying T spine
1 x 5
A4
Cat Cow
1 x 3
A5
Shoulder handcuffs
1 x 5
A6
Bird Dog
1 x 10
B
Med Ball Slam
3 x 8 @ 20 lb
C1
1 + 1/4 rep DB bench press
3 x 10
C2
Split stance 1 arm cable row
3 x 10
D1
DB Lateral Raise
3 x 10
D2
Face pull with external rotation
3 x 10
E1
Incline DB bicep curl
3 x 10
E2
Tricep Pushdown
3 x 10
F
RKC plank
3 x 0:30
G
Cardio
1 x 15:00
A1
Walking lunge with reach
1 x 5
A2
Single leg RDL + Reach
1 x 5
A3
Cossack Squat
1 x 5
A4
90/90 hip switch
1 x 5
A5
Glute bridge iso hold
1 x 0:30
B
Box jump + depth drop
3 x 3
C1
Goblet Squat
3 x 10
C2
Elevated single leg hip bridge
3 x 8
D1
Single Leg RDL
3 x 8
D2
Side Plank
3 x 0:30
E
Walking Lunges
3 x 10
F
Calf Raise
3 x 10
G
HIIT
5 x 15
H
Diaphragmatic breathing
1 x 10
A1
Dynamic pec stretch
1 x 10
A2
Plank walkout to push up
1 x 5
A3
Walking lunge with reach
1 x 5
A4
Single Leg RDL
1 x 5
A5
Body weight windmill
1 x 5
A6
Overhead deep squat sequence
1 x 5
A7
Bird Dog
1 x 10
B
Med ball split stance scoop toss
3 x 5 @ 10 lb
C
Bulgarian Split Squat
3 x 8
D
Barbell RDL
3 x 10
E
Leg Press
3 x 15
F1
1/2 kneeling landmine shoulder press
3 x 8
F2
TRX Row
3 x 10
G1
Chin-Up
G2
Push-Up
H
Cable pallof press
3 x 8
