Foundation Bind
Beginner • 5 days per week • Strength and hypertrophy
Overview
Level: Beginner
Schedule: 5 days per week
Focus: Strength and hypertrophy
Progression
- Pick a weight you can hold for every set, not just the opener
- In lower rep ranges, only one set should feel truly demanding.
- Add weight only when the full session feels manageable.
Weeks
Week 1 Week 1
Week 1
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 3 | 8 | 3:00 |
Machine Fly | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 10 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Preacher Curl | 3 | 12 | 3:00 |
Hammer Curl | 3 | 8 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 6 | 4:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 3 | 10 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 3 | 8 | 3:00 |
Incline Dumbbell Bench Press | 3 | 10 | 3:00 |
Dumbbell Shoulder Press | 3 | 10 | 3:00 |
Machine Fly | 2 | 12 | 3:00 |
Cable Tricep Pushdown | 2 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Face Pull | 2 | 15 | 2:30 |
Week 2 Week 2
Week 2
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 3 | 8 | 3:00 |
Machine Fly | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 10 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Preacher Curl | 3 | 12 | 3:00 |
Hammer Curl | 3 | 8 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 6 | 4:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 3 | 10 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 3 | 8 | 3:00 |
Incline Dumbbell Bench Press | 3 | 10 | 3:00 |
Dumbbell Shoulder Press | 3 | 10 | 3:00 |
Machine Fly | 2 | 12 | 3:00 |
Cable Tricep Pushdown | 2 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Face Pull | 2 | 15 | 2:30 |
Week 3 Week 3
Week 3
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 3 | 8 | 3:00 |
Machine Fly | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 10 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Preacher Curl | 3 | 12 | 3:00 |
Hammer Curl | 3 | 8 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 6 | 4:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 3 | 10 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 3 | 8 | 3:00 |
Incline Dumbbell Bench Press | 3 | 10 | 3:00 |
Dumbbell Shoulder Press | 3 | 10 | 3:00 |
Machine Fly | 2 | 12 | 3:00 |
Cable Tricep Pushdown | 2 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Face Pull | 2 | 15 | 2:30 |
Week 4 Week 4
Week 4
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 3 | 8 | 3:00 |
Machine Fly | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 10 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Preacher Curl | 3 | 12 | 3:00 |
Hammer Curl | 3 | 8 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 6 | 4:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 3 | 10 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 3 | 8 | 3:00 |
Incline Dumbbell Bench Press | 3 | 10 | 3:00 |
Dumbbell Shoulder Press | 3 | 10 | 3:00 |
Machine Fly | 2 | 12 | 3:00 |
Cable Tricep Pushdown | 2 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Face Pull | 2 | 15 | 2:30 |