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The Foundation

beginner

Build strength with proven linear progression

A classic 3-day full-body program based on linear progression. Perfect for beginners or anyone returning to lifting. Focus on the big compound lifts with simple, effective programming.

3 days/week
~45 min/session
Strength

Equipment Required

barbellrackbench

Available in the iOS app — Download OrthoRep to start this program and track your progress.

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Program Structure

Day A

1

Barbell Squat

2 warmup sets3 working sets5 reps180s rest

Focus on depth and bracing

2

Barbell Bench Press

2 warmup sets3 working sets5 reps180s rest

Control the descent, drive through the floor

3

Barbell Row

1 warmup sets3 working sets5 reps120s rest

Pull to lower chest, squeeze at top

Day B

1

Barbell Squat

2 warmup sets3 working sets5 reps180s rest

Focus on depth and bracing

2

Barbell Overhead Press

2 warmup sets3 working sets5 reps180s rest

Squeeze glutes, press straight up

3

Barbell Deadlift

2 warmup sets1 working sets5 reps180s rest

One heavy set. Reset each rep.