The foundation workout program is designed for those with no previous lifting experience or for those with joint or mobility concerns using free weights. For those that are new to the gym and wondering where to start, this program is perfect to build a solid “foundation” of strength and mind muscle connections to build upon.
Foundation Guide
Overview
This first month of training is an exciting time as you’ll see and experience some fantastic changes within your body. Because you’re a beginner and your body hasn’t really been subjected to training stresses before, it will respond to any training stimulus. The good thing about this is that your workout program doesn’t have to be complicated to get awesome results.
My word of warning though is to begin with caution and not over do it. That’s why I have for you a simple four week workout for first time beginners. If you have some training experience already, you can skip ahead to the beginners workout to introduce use of free weights.
Advantages
This foundational workout program will precondition you for the start of some serious muscle growth, tone and definition by gradually exposing your body to training stress with minimal risk of injury through use of machines to guide your movements.
By using machines, you don’t have to focus on balance or stability and can completely focus on the movement and muscle activation at this time. This will really help you build a strong foundation of that mind muscle connection required for proper muscle activation and help you ease into a regular lifting routine.
Duration
The benefit of this program is the efficiency of it. You will get all your exercises done pretty quickly if you get on with it.
The optimal workout duration is probably around 45 – 60 minutes.
Weight Selection
Most of the machines have a stack of weighted plates, and a pin that you can insert to select the weight you wish to use for the exercise.
Start by selecting a weight that allows you to complete 10 – 15 repetitions at a time (each set). You want to have a weight where you are challenging yourself and only just completing the 15th repetition before being unable to complete any more reps. This point in the set is called “failure”.
Don’t worry too much about breaking any power lifting records at this point, but instead focus on using correct technique, control of the weight movement and good muscle activation. Use the guides on this page for each exercise and follow the instructions provided on each machine. You can also call for help by gym staff, trainers and experienced lifters around you to get assistance on correct technique.
Weekly Progression
In the First Week, we will start with one set per exercise. When you perform an exercise movement for a number of repetitions, that is called a set.
In the next few weeks, you’ll add an additional set per week until you are completing three sets of repetitions for each exercise by week 3. Between each set, allow yourself a full 60 seconds rest between sets.
In Week Four, start to increase the weights you are using. Get an idea of what it feels like to move more weight than you are used to. If your body can already comfortably move the weight, then it will not be required to adapt and grow, but if you are trying to move weight that it’s not used to, then it gets a strong signal to grow and get stronger so that it can better handle the load in the future.
Study the exercise photos and the descriptions carefully and continue to use correct form, technique, speed, control and breathing during each movement. As a general tip, blow the air out of your lungs during the difficult exertion part of the movement (lifting the weight) and breathe in during the easier return to the start position (lowering the weight).
Program Freqeuency
I recommend you start with two workouts for week 1, and then increase the frequency to three workouts per week in the following weeks.
Make sure you allow at least 24 – 48 hours rest between workouts to allow your muscles to rest and recover. Don’t worry if you feel a little sore or stiff after your first few workouts, as this is perfectly normal. You can read more about this muscle soreness in the recovery section. Click here to read.
The most popular weekly schedule is Mondays, Wednesdays and Fridays with weekends off. If you prefer, you can choose any other three nonconsecutive days per week.
THE WORKOUT
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Instructions
Your foundation workout program includes the following exercises.
- LEGS – Leg Press (1 – 3 sets 10 – 15 reps)
- CHEST – Machine Chest Press (1 – 3 sets 10 – 15 reps)
- BACK – Machine Back Row (1 – 3 sets 10 – 15 reps)
- SHOULDERS – Machine Shoulder Press (1 – 3 sets 10 – 15 reps)
- ABS CORE – Ab rolls (1 set 10 – 15 reps)
Exercise 1 – Leg Press
(1 – 3 sets of 10 – 15 reps)
Substitutions: Any form of machine leg press (seated or standing), hack squat or smith machine squat.
- Sit down on a leg press machine
- Place your legs on the platform directly in front of you at shoulder width.
- Unhook the safety bars holding the weighted platform and press the platform all the way up until your legs are extended in front of you but do NOT lock your knees.
- Your torso and legs should be at a 90 degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle.
- Pause for a count of one.
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps.
- Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
- Use a full range of motion but do not lower the weight too much. Stop before the point you find your heels lifting or your lower back or hips starting to round.
- Keep your feet fully planted on the plate at all times.
- Remember to breathe and control the motion of the weight up and down.
- Never jerk, swing or drop the weight at any time.
- Don’t slide your butt away from the machine at anytime.
Exercise 2 – Machine Chest Press
(1 – 3 sets of 10 – 15 reps)
Substitutions: Push Ups
- Sit on the seat and adjust the seat height so your chest line is positioned just above the horizontal handles.
- Grasp the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
- Press the handles in line with your chest while keeping your elbows behind your wrists and your forearms in line with the direction of movement. Exhale as you press.
- Lower the weight to the start position until you feel a stretch on your chest.
- Repeat.
- Use a full range of motion to work the entire chest movement.
- Keep your feet fully planted on the floor at all times.
- Remember to breathe and control the motion of the weight up and down.
- Never jerk, swing or drop the weight at any time.
- Perform push ups if this equipment is not available.
Exercise 3 – Back Row
(1 – 3 sets of 10 – 15 reps)
Substitutions: Lat Pulldown, close grip cable row.
- Seat yourself at a Row Machine
- Select the appropriate weight.
- Sit up straight with a tight core.
- Reach forward and take an overhand grip on the bar in front of you.
- Activate your lats before the movement by pushing your chest outwards in front of you and arching back slightly.
- Pull the bar towards you, emphasising a squeeze in your back muscles.
- Pause when the bar is at your sides and squeeze your back.
- Slowly, return the bar to the starting position but do not set it down.
- Repeat the movement, ensuring your back is activated throughout.
- Use a full range of motion to work the entire movement.
- Keep your feet fully planted on the floor at all times.
- Remember to breathe and control the motion of the weight up and down.
- Never jerk, swing or drop the weight at any time.
- Don’t sacrifice slow controlled form for heavier weight.
- This exercise is about feeling and contacting the lat muscles (back).
- Work on drawing your elbows backwards and pulling with your back instead of your arms.
Exercise 4 – Machine Shoulder Press
(1 – 3 sets of 15 – 20 reps)
Substitutions: Seated Smith Machine Shoulder Press, Dumbbell Lat Raises
- Adjust seat height so handles are around the chin height.
- Keep a tight core and flat back as you remain seated in the shoulder press machine.
- Look straight ahead as you hold on to the handles.
- Slowly, press the handles up above your head. Exhale as you press.
- Do not lock out your elbows.
- Slowly, bring the handles back down to around ear height.
- Do not let the weight stack touch at the bottom.
- Repeat the movement.
- Keep your elbows and forearms directly under your wrists at all times.
- Don’t grip the handles too tightly.
- Keep your core tight during the movement.
Exercise 5 – Ab Roller
(1 set of 10 – 15 reps)
Substitutions: Floor crunches, laying knee raises, plank/bridge hold 30 – 60 seconds.
- Kneel on the floor on all fours.
- Place the ab roller in front of you.
- Grab hold of either end of the roller with each hand.
- Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
- Try to roll down as far as you can without collapsing or touching the floor.
- Inhale in as you roll down.
- Pull yourself back to the starting position by exhaling and rolling back slowly.
- Maintain tight abs throughout the movement.
- Pull the roller back with your core.
- Resist the urge to pull back by simply sitting your hips back. Move the arms first using the core like you are pulling the roller down to your hips.
- Don’t forget to breathe.