Strength Foundation Full Body
3 days · 13 exercises
StrengthBeginner3× / week
A beginner plan for maximal strength built around the squat, bench press, deadlift and overhead press. Three full-body sessions with 4-5 exercises and 5 reps per set allow frequent technique practice at moderate volume. Long rests protect the quality of every set. Progression: small weekly weight increases, as long as technique stays clean.
Tag A – Kniebeuge-Fokus
Barbell Squat4 × 5 · 180s rest
Barbell Bench Press4 × 5 · 180s rest
Machine Seated Cable Row3 × 8 · 120s rest
Hand Plank3 × 30 Sek · 60s rest
Tag B – Kreuzheben-Fokus
Barbell Deadlift3 × 5 · 240s rest
Barbell Overhead Press4 × 5 · 180s rest
Machine Pulldown3 × 8 · 120s rest
Machine 45 Degree Back Extension3 × 10 · 90s rest
Tag C – Drück-Fokus
- Barbell Squat4 × 5 · 180s rest
Dumbbell Bench Press4 × 6 · 150s rest
Dumbbell Row Bilateral3 × 8 · 120s rest
Good Mornings3 × 8 · 120s rest
Machine Crunch3 × 10 · 60s rest