Workout Plan 01: Foundation Building Phase¶

Created: August 11, 2025
Duration: 8-12 weeks
Frequency: 2x per week at gym
Level: Beginner to Intermediate

Introduction & Philosophy¶

This foundation-building plan is designed specifically for your goals: functional strength, overall health improvement, endurance, flexibility, and swimming integration. As a fitness professional, I'm focusing on building a solid movement foundation that will serve you for years to come.

Body Parts & Muscle Groups We'll Target¶

This comprehensive plan works your entire body with emphasis on:

Upper Body Development:¶

Chest (Pectorals): Pectoralis major, pectoralis minor, serratus anterior
Back: Latissimus dorsi, rhomboids, trapezius (upper/middle/lower), erector spinae
Shoulders (Deltoids): Anterior, medial, and posterior deltoid heads
Arms: Biceps brachii, brachialis, triceps brachii, forearm stabilizers

Core & Torso Strengthening:¶

Abdominals: Rectus abdominis, external/internal obliques, transverse abdominis
Deep Core: Diaphragm, pelvic floor, multifidus, psoas major

Lower Body Power:¶

Glutes: Gluteus maximus, medius, and minimus for hip stability and power
Quadriceps: All four heads for knee extension and stability
Hamstrings: Biceps femoris, semitendinosus, semimembranosus for posterior chain
Calves: Gastrocnemius, soleus for plantar flexion and stability
Hip Complex: Hip flexors, adductors, abductors for mobility and stability

Training Split Overview¶

Schedule: Tuesday & Friday (with 72-hour recovery between sessions) - Day 1 (Tuesday): Full Body Strength A - Push/Pull/Squat Focus - Day 2 (Friday): Full Body Strength B - Hinge/Carry/Unilateral Focus

Workout A: Push/Pull/Squat Focus¶

Warm-Up Protocol (10 minutes)¶

Dynamic Movement Prep:
Arm circles: 30 seconds each direction
Leg swings: 30 seconds each leg (front/back, side/side)
Hip circles: 30 seconds each direction
Cat-cow stretches: 10 reps
Bodyweight squats: 15 reps
Push-up to downward dog: 8 reps

Main Training Session (45-50 minutes)¶

1. Goblet Squats¶

Sets: 3
Reps: 12-15
Rest: 90 seconds
Muscles: Quadriceps, glutes, core, upper back
Form Focus: Chest up, knees tracking over toes, full depth
Progression: Increase dumbbell weight by 2.5-5kg when all sets completed easily

2. Dumbbell Bench Press¶

Sets: 3
Reps: 10-12
Rest: 90 seconds
Muscles: Pectorals, anterior deltoids, triceps
Form Focus: Controlled descent, full range of motion, squeeze at top
Progression: Increase weight when you can complete 12 clean reps on all sets

3. Bent-Over Dumbbell Rows¶

Sets: 3
Reps: 10-12
Rest: 90 seconds
Muscles: Latissimus dorsi, rhomboids, middle traps, posterior deltoids
Form Focus: Hinge at hips, neutral spine, squeeze shoulder blades together
Progression: Focus on form first, then increase weight

4. Overhead Dumbbell Press¶

Sets: 3
Reps: 8-10
Rest: 90 seconds
Muscles: Anterior/medial deltoids, triceps, core stabilizers
Form Focus: Core tight, press straight up, avoid arching back
Progression: Increase weight when form remains perfect throughout

5. Assisted Pull-ups (or Lat Pulldowns)¶

Sets: 3
Reps: 6-10 (assisted) or 10-12 (pulldowns)
Rest: 90 seconds
Muscles: Latissimus dorsi, biceps, posterior deltoids
Form Focus: Full hang to chest, controlled movement
Progression: Reduce assistance or increase pulldown weight

6. Plank Hold¶

Sets: 3
Duration: 30-60 seconds
Rest: 60 seconds
Muscles: Transverse abdominis, rectus abdominis, entire core
Form Focus: Straight line from head to heels, breathe normally
Progression: Increase hold time by 10 seconds when easy

Cool-Down (10 minutes)¶

Chest stretch (doorway): 60 seconds
Lat stretch (hanging): 30 seconds each arm
Hip flexor stretch: 60 seconds each leg
Hamstring stretch: 60 seconds each leg
Shoulder rolls and neck stretches: 2 minutes

Workout B: Hinge/Carry/Unilateral Focus¶

Warm-Up Protocol (10 minutes)¶

Same as Workout A, with additional emphasis on hip mobility

Main Training Session (45-50 minutes)¶

1. Romanian Deadlifts (Dumbbells)¶

Sets: 3
Reps: 8-10
Rest: 2 minutes
Muscles: Hamstrings, glutes, erector spinae, core
Form Focus: Hip hinge movement, straight back, feel stretch in hamstrings
Progression: Master form before increasing weight - this is crucial!

2. Single-Arm Dumbbell Row¶

Sets: 3 per arm
Reps: 10-12
Rest: 60 seconds between arms
Muscles: Latissimus dorsi, rhomboids, posterior deltoids, core (anti-rotation)
Form Focus: Support knee and hand on bench, pull elbow to ribs
Progression: Increase weight when form stays perfect

3. Bulgarian Split Squats¶

Sets: 3 per leg
Reps: 10-12
Rest: 60 seconds between legs
Muscles: Quadriceps, glutes, hip stabilizers, core
Form Focus: Front leg does the work, vertical torso, control the movement
Progression: Bodyweight first, then add dumbbells

4. Dumbbell Chest Flyes¶

Sets: 3
Reps: 12-15
Rest: 90 seconds
Muscles: Pectorals, anterior deltoids
Form Focus: Slight bend in elbows, wide arc motion, feel chest stretch
Progression: Increase weight gradually, focus on muscle connection

5. Farmer's Walks¶

Sets: 3
Distance: 40 meters (gym length)
Rest: 90 seconds
Muscles: Entire body, grip strength, core, traps
Form Focus: Tall posture, shoulders back, controlled breathing
Progression: Increase weight when you can complete distance easily

6. Dead Bug¶

Sets: 3 per side
Reps: 8-10
Rest: 60 seconds
Muscles: Deep core, hip flexors, anti-extension core stability
Form Focus: Lower back pressed to floor, slow controlled movement
Progression: Add resistance band when movement is mastered

Cool-Down (10 minutes)¶

Hip flexor stretch: 60 seconds each leg
Pigeon pose: 90 seconds each leg
Spinal twist: 60 seconds each side
Child's pose: 2 minutes
Deep breathing: 2 minutes

Nutrition Guidelines¶

Daily Caloric & Macro Targets¶

Based on your stats (24M, 180cm, 78kg) and goals: - Total Daily Calories: 2,800-2,900 - Protein: 140-160g (20-25% of calories) - muscle building and recovery - Carbohydrates: 350-400g (50-55% of calories) - energy for workouts - Fats: 75-90g (25-30% of calories) - hormone production and health

Meal Timing Strategy¶

Breakfast (9:00 AM)¶

Target: 700-800 calories - Protein: 25-30g - Carbs: 80-100g
- Fats: 20-25g - Example: Oatmeal with banana, berries, Greek yogurt, and nuts

Lunch (12:00 PM)¶

Target: 800-900 calories - Protein: 35-40g - Carbs: 90-110g - Fats: 25-30g - Example: Chicken and quinoa bowl with vegetables and olive oil

Pre-Workout (if needed)¶

Timing: 30-60 minutes before gym - Option 1: Banana with small amount of nut butter - Option 2: Greek yogurt with berries - Goal: Quick energy without stomach discomfort

Post-Workout¶

Timing: Within 60 minutes after training - Protein: 25-30g (whey protein shake or chocolate milk) - Carbs: 30-50g (banana, dates, or sports drink) - Goal: Muscle recovery and glycogen replenishment

Dinner (19:00 PM)¶

Target: 700-800 calories - Protein: 30-35g - Carbs: 80-100g - Fats: 20-25g - Example: Salmon with sweet potato and steamed broccoli

Hydration Protocol¶

Daily Target: 3-4 liters
Pre-Workout: 500ml (2 hours before)
During Workout: 150-250ml every 15-20 minutes
Post-Workout: 150% of fluid lost through sweat

Swimming Integration¶

Weekly Schedule¶

Frequency: 1-2 times per week (non-gym days)
Duration: 30-45 minutes per session
Focus: Cardiovascular endurance and active recovery

Basic Swimming Workout¶

Warm-up: 5 minutes easy swimming (any stroke)
Main Set:
8 x 50m freestyle (moderate effort)
Rest 30 seconds between lengths
4 x 100m easy mixed strokes for recovery
Cool-down: 5 minutes easy swimming

Progression Plan¶

Weeks 1-4: Focus on technique and consistency
Weeks 5-8: Increase distance and add interval training
Weeks 9-12: Advanced stroke development and endurance building

Recovery & Mobility¶

Daily Mobility (10 minutes)¶

Hip flexor stretches
Thoracic spine rotation
Shoulder dislocations with resistance band
Deep breathing exercises

Sleep Optimization¶

Target: 7-9 hours per night
Sleep Schedule: Consistent bedtime and wake time
Environment: Cool (18-20°C), dark, quiet room
Pre-sleep: No screens 1 hour before bed

Recovery Indicators¶

Good Recovery Signs: - Feeling energized for workouts - Progressive strength gains - Good sleep quality - Stable mood and motivation

Poor Recovery Signs: - Consistently tired during workouts - Strength decreasing - Poor sleep or mood - Frequent minor injuries

Progress Tracking¶

Weekly Measurements¶

Body Weight: Same time each week (morning, before eating)
Workout Performance: All weights, sets, reps logged
Energy Levels: Rate 1-10 daily
Sleep Quality: Hours and subjective rating

Monthly Assessments¶

Progress Photos: Front, side, back views
Body Measurements: Chest, arms, waist, thighs
Performance Tests:
Maximum push-ups in 2 minutes
Plank hold duration
How many unassisted pull-ups

Program Adaptation Signs¶

Time to Progress When: - All exercises completed with perfect form - Current weights feel "easy" for prescribed reps - Recovery is excellent between sessions - Motivation remains high

Time to Adjust When: - Consistent fatigue or poor recovery - Plateau in strength for 2+ weeks - Boredom or loss of motivation - Pain or discomfort in joints

Next Phase Preview¶

After 8-12 weeks of consistent training, we'll progress to: - Increased Training Frequency: 3x per week - Exercise Complexity: More advanced movement patterns - Specialization Phases: Focus on specific goals (strength, endurance, etc.) - Advanced Programming: Periodization and varied training blocks

Success Principles¶

Consistency Beats Perfection: Show up even when you don't feel like it
Form First, Weight Second: Master movement patterns before adding load
Progressive Overload: Always strive for gradual improvement
Listen to Your Body: Rest when needed, push when ready
Enjoy the Process: Find joy in movement and getting stronger
Be Patient: Real changes take months, not weeks

Remember: This is your foundation phase. We're building movement quality, strength, and sustainable habits that will serve you for life. Focus on consistency, proper form, and gradual progression. Your body will adapt and respond - trust the process!

Next Review Date: November 12, 2025 (12 weeks)
Contact: Available for questions, form checks, and adjustments throughout the program.