This is a 4-day (optional 6-day), movement pattern split program geared to develop significant strength and hypertrophy while continuing to address mobility and connective tissue resilience. Gives the option for 3 lifting sessions weekly if needed.
| Main Goal | Develop Connective Tissue, Build Muscle & Strength, Increase Body Tolerance to 4 Lifting Sessions Weekly |
|---|---|
| Workout Type | Split |
| Training Level | Intermediate-Advanced |
| Program Duration | 4-8 weeks |
| Days Per Week | 4 (optional additional 2 days cardio/recovery) |
| Equipment Required | Kettlebell, Bodyweight, Bands, Dumbbells, Foam Roll |
| Target Gender | Male & Female |
| Recommended Supps | Protein Multivitamins BCAAs |
Workout Description
This is a 4-day per week, movement pattern split program to help those who have solid training history develop significant strength and hypertrophy gains while continuing to address mobility and connective tissue resilience. Gives the option for 3 lifting sessions weekly if needed.
Who Is This For?
Program for Experienced Lifters with Consistent Three-Day Training per Week
This program is designed for experienced lifters who have been consistently training at least three days per week for a minimum of six months. It provides a structured approach to continue progressing in strength and muscle development.
Program for Trainees who Successfully Completed Foundations 2
This program is suitable for trainees who have successfully completed Foundations 2, training three days per week, without experiencing injuries, joint pain, extreme fatigue, or debilitating soreness. It allows them to further advance their strength and conditioning.
Example Training Schedule
Here is an example training schedule for the program:
Day 1: Resistance training—upper body
Day 2: Resistance training—lower body
Day 3: Active recovery*
Day 4: Resistance training—upper body
Day 5: Resistance training—lower body
Day 6: Active recovery*
Day 7: Rest day (Avoid high-intensity exercise)**
*Active recovery includes varied movement, low-intensity exercise, zone 2 cardio, rucking, pyramid cardio, manual therapy, mobility training, recreational sports, and active hobbies.
**Consider choosing zone 2, walking and recreational sports on active recovery days in the first 4 week phase and then adding in a rucking, pyramid cardio or something a little more intense in the second 4 week phase.
Benefits of the Training Schedule
This training schedule allows for adequate connective tissue healing between joint-specific training days and full muscle recovery between sessions. It provides enough frequency to achieve significant strength gains. Research suggests that a four-day training schedule leads to more muscle growth and reduced body fat levels.
Intense Nature of Foundations 3
For novices or those not accustomed to training several days per week, this program may feel intense. The movements will be challenging, especially when learning new exercises. The workouts will test endurance, and some muscle soreness may be experienced. It’s important to remember that the goal of training is to build the body, not destroy it. Success should be measured by improvements from one training session to the next.
Three Days per Week Option
For individuals ready for Foundations 3 but limited to training three days per week, a cycling approach can be followed. The workouts can be cycled through in the following order: ABC, DAB, CDA, BCD. Each workout is repeated three times every four weeks. Adjustments can be made to the calendar and timeline to accommodate this schedule. While progress may be slower than with a four-day training week, Foundations 3 can still be successfully implemented.
Program Notes
- Each training week consists of four sessions: two upper body days and two lower body days.
- If repeating the Foundations 3, switch up the exercises while following the same movement category selection.
- Focus on the intention of each exercise rather than getting caught up in perfect repetition speeds. Guidelines should be followed, but perfection is not required.
