8 Week Foundations Plan (3 day split)

Rachael Shultz

Functional Fitness, Weightlifting, Strength & Conditioning
Coach
Rachael Shultz

My 8 week program is ideal for beginners looking to learn the fundamentals of weightlifting or intermediate weightlifters that need a simply structured, scalable workout routine. The program features a 3 day lifting split for upper body, lower body and a full body/conditioning circuit, as well as built in cardio and active recovery days. Your main lifts will be calculated based on your current strength levels so you can progressively increase your strength, while also improving your endurance and athleticism with accessory movements.

I have a full coaching option that includes access to my personal app, weekly coaching calls and check ins, supplemental guides and more personalized programming. If that sounds like something you'd be interested in, follow this link to apply: https://coaching.thehungrygymrats.com/home

$30
Get 8 Week Foundations Plan (3 day split)
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Build a strong & versatile strength base
A solid strength base is built on basic movement patterns, which is why compound lifts are the foundation of my workouts. I believe in creating a well rounded athlete, so in addition to these, you wil see a lot of unilateral movements, core strengthening exercises, accessory movements and conditioning work.
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Improve Mobility
One of my goals for you is that in addition to building strength, you will also improve your flexibility, balance, ROM and overall body control. This is achieved by including a mix of exercises using not only fixed machines and free weights, but also cables, bands, exercises balls and calisthenic movements. You will be moving in all planes of motion!
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Attainable Results, Realistic Commitment
My program is designed with a realistic schedule in mind. These workouts will maximize your time with effective movements that will build muscle, burn fat and improve your overall level of fitness without sacrificing 6 days a week working out or hours of your day in the gym.
Features
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Programming 3 days per week
Three basic strength, conditioning, and skill training days that can fit into any busy schedule, with additional cardio and recovery days
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An extremely user friendly app where you can find form videos, track your progress, and log your training
Equipment
Required
Barbell // Weights // Standard Gym Equipment
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Conventional Deadlift

1 x 1 @ MAX lb

B1

Dumbbell Goblet Squat

3 x 15

B2

Prone or Seated Leg Curls

3 x 15

C1

Seated Leg Extensions

3 x 15

C2

Glute Bridges

3 x 15

C3

Standing Calf Raises

3 x 20

Tuesday
Week 1 Day 3

A

Barbell Bench Press

1 x 1 @ MAX lb

B1

Incline Dumbbell Flys

3 x 15

B2

Machine Assisted Chinups

3 x 12

C1

Bent Over Dual Dumbbell Row

3 x 15

C2

Push Ups

3 x 10

C3

Alternating Dumbbell Bicep Curls

3 x 15

C4

Bent Over Dual Dumbbell Tricep Kickbacks

3 x 15

Wednesday
Week 1 Day 4

A

Thursday
Week 1 Day 5

Circuit

A

For Time: 0.25 mile run 3 Rounds of: 1. 20 Touch and Go Deadlifts at 40% load of max 2. 15 Bodyweight Air Squats 3. 30-60 second Plank Hold (high or low) 3 Rounds of: 1. 10 Pendlay Rows 2. 6 Lateral Bar Over Burpee (one burpee on each side of bar = 1 rep) 3. 10 Slam Balls 0.25 mile run

Saturday
Week 1 Day 7
Coach
More from Rachael Shultz
coach-avatar Rachael Shultz

I have been in the fitness industry for over 10 years, and a personal trainer for over 5. I have a bachelor's degree in Kinesiology from CSUF with a focus on strength and conditioning, and there is nothing I love more than inspiring a drive for fitness in others! I empower my clients to live their healthiest lifestyle through functional weightlifting, mobility training and nutritional education.

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It's time to put your best foot forward!

The first step toward your healthiest life is just ONE click away!

Get 8 Week Foundations Plan (3 day split)
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FAQs
Does this plan come with coaching?
This option does not include 1:1 coaching, BUT I do offer similar programs that do. These plans include access to my personal app, weekly coaching calls and check ins, supplemental guides and more personalized programming. Follow this link to apply: https://coaching.thehungrygymrats.com/home
What if I want to work out more days per week?
This program covers 3 basic workouts per week. If you want to do more, you can either add in extra workouts of your own on your rest days, or you can upgrade to my 5 workout per week program.
Who is this training for?
This plan is for both men and women who are looking to build a fitness baseline or add structure and versatility to your existing training! You must be able to commit to at least 45 mins a day, three days per week to gym based exercises.
8 Week Foundations Plan (3 day split)
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