Strength Foundations
Eight weeks to own the big lifts.
8 weeks3 days a week45–75 min
Three full-body days a week built around a squat, a hinge, a press and a pull. You learn each lift, then load it a little more week by week, with a lighter week at the end to let the strength settle in.
Guided programs are part of Bodaptive Pro, free for everyone during early access.
Who it’s for
- New to lifting, or back after a long break
- Training with a barbell or dumbbells
- Happy with three sessions a week
Your week
- 1Squat & BenchLegs · Chest · Back · Core
- 2Hinge & PressLegs · Shoulders · Back · Core
- 3Squat & RowLegs · Back · Chest
The same rotation every week; Bodaptive picks the exercises for your setup.
How it progresses
Foundation · Weeks 1–3
Learn the movements and find your working weights, with reps to spare.
Progression · Weeks 4–5
Add weight or reps steadily, week to week.
Overload · Weeks 6–7
A little more volume, a little closer to your limit.
Deload · Week 8
A lighter week so you come back stronger.
What you need
a barbell or dumbbells
Where it gets you
You finish with a squat, hinge, press and pull you can load with confidence, and a record of every step up.
How it works
The program sets the shape: the days, the weeks and what each session is for. Bodaptive picks every exercise and load for your equipment and level, and adjusts them after each workout, just like your own plan.
Finish it and earn the Program Finisher badge.Finishing means three in four of its workouts, with one in the final week.
