Foundations (2x/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Coach
Roy Palmer

Looking to get started in the weight room? You're definitely going to want to go through some General physical preparedness training first. 

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!

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

B3

Single leg RDL + Reach

1 x 5

B4

Hamstring swipe

1 x 3

B5

Cossack Squat

1 x 5

B6

Worlds greatest stretch

1 x 3

B7

90/90 hip switch + reach

1 x 3

B8

Glute bridge iso hold

1 x 0:30

B9

Superman row

1 x 5

B10

Yoga push up

1 x 5

B11

Bird Dog

1 x 10

C

Tall kneeling med ball chest pass

3 x 8

D

Single leg hurdle hop + stick

3 x 5

E1

Heels elevated goblet squat

3 x 10

E2

Single leg stability ball ham curl

3 x 10

F1

Standing single arm cable chest press

3 x 10

F2

Standing 1 arm cable row

3 x 10

G1

Lunge iso hold

3 x 0:30

G2

DB hammer curl to press

3 x 10

H

Trap bar farmers carry

3 x 1

I

Tuesday
Week 1 Day 3

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Walking quad pull

1 x 3

B3

Single leg RDL + Reach

1 x 5

B4

Hamstring swipe

1 x 3

B5

Cossack Squat

1 x 5

B6

Worlds greatest stretch

1 x 3

B7

90/90 hip switch + reach

1 x 3

B8

Glute bridge iso hold

1 x 0:30

B9

Superman row

1 x 5

B10

Yoga push up

1 x 5

B11

Bird Dog

1 x 10

C

Med ball lateral bound

3 x 5

D

1/2 kneeling med ball scoop toss

3 x 5 @ 10 lb

E1

Barbell RDL

3 x 10

E2

1/2 kneeling shoulder press

3 x 10

F1

DB split squat

3 x 10

F2

Chin-ups

3 x 10

G1

Tricep Pushdown

3 x 20

G2

Calf Raise

3 x 20

H

Suitcase Carry

3 x 1

Foundations (2x/week)