4 weeks · 3 days a week
Four Week Full Body Gym Foundation
A complete editable training block with explicit weekly progression.
Free fullbody programs
Free fullbody programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary."
American College of Sports Medicine, Progression Models in Resistance Training for Healthy Adults, Medicine & Science in Sports & Exercise, 2009