Build a solid strength training foundation with bodyweight and basic equipment exercises.
4 workouts per week focusing on different muscle groups with rest days in between.
Progress to intermediate strength programs or specific goals like powerlifting or bodybuilding.
This plan focuses on proper form, progressive overload, and building sustainable strength training habits.
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 07 Jun | 08 Jun | 09 Jun | 10 Jun |
11 Jun
30-Day Strength Foundation - Task 1
| 12 Jun |
13 Jun
30-Day Strength Foundation - Task 2
|
| 14 Jun |
15 Jun
30-Day Strength Foundation - Task 3
| 16 Jun | 17 Jun |
18 Jun
30-Day Strength Foundation - Task 4
| 19 Jun | 20 Jun |
| 21 Jun |
22 Jun
30-Day Strength Foundation - Task 5
| 23 Jun |
24 Jun
30-Day Strength Foundation - Task 6
| 25 Jun | 26 Jun | 27 Jun |
|
28 Jun
30-Day Strength Foundation - Task 7
| 29 Jun |
30 Jun
30-Day Strength Foundation - Task 8
| 01 Jul |
02 Jul
30-Day Strength Foundation - Task 9
| 03 Jul | 04 Jul |
| 05 Jul |
06 Jul
30-Day Strength Foundation - Task 10
| 07 Jul |
08 Jul
30-Day Strength Foundation - Task 11
| 09 Jul |
10 Jul
30-Day Strength Foundation - Task 12
| 11 Jul |