This 3-day (optional 6-day with cardio) program is made for all levels of athletes and is flexible as a program for someone to progress toward more advanced lifting, for alternating between intermediate and advanced lifting, and for someone who can only commit to 3 training days per week.
| Main Goal | Develop Connective Tissues, Build Muscle & Strength |
|---|---|
| Workout Type | Split + Full Body |
| Training Level | Intermediate |
| Program Duration | 4-8 weeks |
| Days Per Week | 3 (optional additional 3 cardio/recovery days) |
| Equipment Required | Kettlebell, Bodyweight, Bands, Dumbbells, Foam Roll |
| Target Gender | Male & Female |
| Recommended Supps | Protein Multivitamins BCAAs |
Workout Description
This is a 3-day per week, upper body + lower body + full body lifting program to help those who have solid training history, those who have completed Foundations 1, or those who thrive on the flexibility of a 3 day per week program.
Who Is This For?
Program for Experienced Lifters with Inconsistent Training or Time Constraints
This program is designed for experienced lifters who are unable to commit to four-day training weeks or have not been consistently training at least three days per week for six months. It provides a structured approach to maintain and progress their strength and conditioning.
Program for Athletes or Recreational Fitness Enthusiasts
This program caters to individuals who engage in other training modalities a few days per week, such as athletes or fitness enthusiasts. It complements their existing training routine and helps them achieve their muscle-building and fitness goals.
Program for Novices who Successfully Completed Foundations 1
This program is suitable for novices who have successfully completed Foundations 1, training two days per week, without experiencing injuries, joint pain, extreme fatigue, or debilitating soreness. It allows them to continue their progress and further develop their strength and conditioning.
Cycling between Foundations 2 and Foundations 3 for Advanced Trainees
Advanced trainees may benefit from cycling between Foundations 2 and Foundations 3. This approach allows for continued progress while addressing specific goals and training needs.
Three-Day Training Week Option
Although the program is designed to ramp up to four training days per week, many individuals thrive with three-day training weeks. It reduces the time commitment and provides more rest days, which can lead to greater strength gains. Depending on age, goals, and injury history, a three-day training week may allow for optimal performance and overall well-being.
Example Training Program
Here is an example training schedule for the program:
Day 1: Resistance training—lower body
Day 2: Active recovery*
Day 3: Resistance training—upper body
Day 4: Active recovery*
Day 5: Resistance training—full 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.
Criteria for Progressing to Foundations 3
To progress to Foundations 3, the following criteria should be met:
- Baseline level of comfort with the exercises and repetition schemes included in Foundations 2.
- Completion of at least one four-week cycle of Foundations 2 without injury, increased joint pain, extreme fatigue, or debilitating soreness from training three days per week.
- Novices who advanced through Foundations 1 should complete at least two cycles of the Foundations 2 before starting Foundations 3.
- A strong desire to build significant muscle mass, strength, and functional movement capabilities.
- Ability to commit to a minimum of four hours of training per week, with one-hour sessions scheduled for four days per week.
