Strength Foundation
Strength Foundation is the programme most Lift Lab members start with. Each week follows a measured progression across four main lifts, with accessory work chosen to support the pattern rather than exhaust you. Loads are prescribed as a percentage range so the plan scales to any starting point.
- Level
- Intermediate
- Duration
- 12 weeks
- Weekly
- 4 sessions
- Session
- 65 min
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
Week 1 sessions
Back Squat
5 × 5180s rest
Brace before you descend. Drive the floor apart on the way up.
Romanian Deadlift
3 × 8120s rest
Push the hips back and stop when the hamstrings load fully.
Bulgarian Split Squat
3 × 10 each90s rest
Control the descent and keep the front shin vertical.
Leg Curl
3 × 1260s rest
Pause briefly at peak contraction.
Pallof Press
3 × 12 each45s rest
Resist rotation rather than creating it.