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Foundation Shred: Phase 1

A 5-day beginner-friendly full-body workout for muscle growth. Start your transformation with the first phase of this progressive program.

Beginner

Build Muscle

5 days/week

Gym

For Everyone

2 Weeks

Workout Plan

هفته ١-سنگین

Legs & Calves

Upper Legs

Lower legs

Lever Leg Extension

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Lever Lying Leg Curl

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Barbell Full Squat

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Lever Seated Leg Press

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Lever Seated Calf Raise (Plate-Loaded)

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Chest & Abs

Premium Content

Back & Calves

Premium Content

Shoulders & Traps

Shoulders

Premium Content

Arms & Abs

Premium Content

هفته ٢-در حد متوسط

Legs & Calves

Upper Legs

Glutes

Lower legs

Premium Content

Chest & Abs

Premium Content

Back & Calves

Premium Content

Shoulders & Traps

Shoulders

Upper Back

Premium Content

Arms & Abs

Premium Content

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Workout Plan • Coach Guide • Frequently Asked Questions

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