PEAQ Wellness LLC
WeightliftingBuild lean muscle, burn fat, and stay consistent with FOUNDATION—your 3x/week strength and conditioning plan. Perfect for busy beginners or anyone getting back into fitness, this program blends full-body workouts and progressive training for real, lasting results.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 6
B
Bench Press
4 x 6
C
Bent Over Row
4 x 6
D
DB Shoulder Press
3 x 8
E
Tricep Pushdown
3 x 8
F
Barbell Bicep Curl
3 x 8
G
DB Russian Twist
3 x 12
A
Romanian Deadlift
3 x 12
B
Goblet Squat
3 x 15
C
Cable Seated Fly
3 x 10
D
Seated Row
3 x 12
E
Bench Dips
3 x 12
F
DB Bicep Curls
3 x 12
G1
Standing Cable Wood Choppers
3 x 10
G2
Mountain Climbers
3 x 20
A1
Medicine Ball Squat to Press
3 x 15
A2
DB Farmer's Carry
3 x 0:30
A3
Squat Jump
3 x 12
A4
DB Swing
3 x 15
A5
Burpee
3 x 12
A6
Plank Jacks
3 x 40:00
A7
Crunches
3 x 15
