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Week 1: Foundational Strength & Form

Week 1

Focus on learning and perfecting the form of core compound lifts. This week sets the stage for future progress.

Duration

7 Days

Per Session

60-90 min

Focus

Form & Foundation

Intensity

Moderate

Day 1: Full Body Foundation
6 exercises

Barbell Back Squats

4 sets × 10-12 reps

Barbell Bench Press

4 sets × 10-12 reps

Bent-Over Barbell Rows

4 sets × 10-12 reps

Overhead Press

3 sets × 8-10 reps

Romanian Deadlifts

3 sets × 10-12 reps

Plank Hold

3 sets × 45-60 seconds
Week 1 Focus
  • • Master fundamental movement patterns with perfect form
  • • Start with lighter weights to build confidence and technique
  • • Focus on full range of motion in all exercises
  • • Take 2-3 minutes rest between compound exercise sets
  • • Listen to your body and prioritize form over weight