The Foundation Regime
4-Week Beginner 3-Day Split
THE FOUNDATION REGIME is a four-week beginner training program designed to teach correct exercise technique, build full-body strength, improve fitness, and establish a consistent gym routine. The program uses a simple three-day Push/Pull/Lower Body split. Each major muscle group is trained once per week, giving beginners sufficient practice, recovery, and progression without excessive training volume.
Learn key movement patterns, establish starting weights and build a consistent training habit across three sessions per week.
Complete each workout in the order listed. Warm up before every session and cool down after. Keep intensity at RPE 7–8 on all working sets. Rest 60–90 seconds between sets unless otherwise noted. Focus on technique before adding weight.
Lat Pulldown
CompoundSets
3
Reps
10
Rest
60–90 sec
Seated Row
CompoundSets
3
Reps
10
Rest
60–90 sec
Reverse Fly
IsolationSets
3
Reps
10
Rest
60–90 sec
Incline Bicep Curls
IsolationSets
3
Reps
10
Rest
60–90 sec
Cable Face Pulls
IsolationSets
3
Reps
10
Rest
60–90 sec
Upright Row
CompoundSets
3
Reps
10
Rest
60–90 sec
Preacher Curl
IsolationSets
3
Reps
10 (machine) or 2 × 10 per side (dumbbell)
Rest
60–90 sec
Weekly Training Schedule
| Day | Training |
|---|---|
| Monday | Workout 1 – Pull |
| Tuesday | Rest or light activity |
| Wednesday | Workout 2 – Push |
| Thursday | Rest or light activity |
| Friday | Workout 3 – Lower Body and Core |
| Saturday | Optional light cardio or mobility |
| Sunday | Complete rest |
The training days can be changed to suit the client's schedule, but at least one recovery day should ideally separate each resistance-training session.
Training Intensity Guide
Rate of Perceived Exertion (RPE)
Tempo
- Lower the weight for approximately 2–3 seconds
- Briefly pause in the stretched or bottom position
- Lift the weight under control
- Avoid using momentum
Rest Periods
- Compound exercises: 90–120 seconds
- Isolation exercises: 60–75 seconds
- Core exercises: 45–60 seconds
- Between sides of unilateral exercises: 15–30 seconds if required
Four-Week Progression Plan
- Complete 2 working sets per resistance exercise
- Use RPE 6 — finish every set with approximately four repetitions left
- Use conservative weights
- Record the weight used for every exercise
- Prioritise correct technique over increasing weight
- Complete all prescribed working sets
- Use RPE 6–7 — finish most sets with approximately three repetitions left
- Keep the same weight if technique is still developing
- Increase weight only when every repetition is controlled
- Complete all prescribed working sets
- Use RPE 7–8
- Attempt to increase the weight by the smallest available increment
- Alternatively, add 1–2 repetitions within the prescribed range
- Do not increase weight if technique deteriorates
- Complete all prescribed working sets
- Use RPE 7–8
- Attempt to outperform Week 3 through slightly more weight, additional repetitions or better technique
- Do not perform maximum-effort lifts
- Record the final results to establish starting numbers for the next program
Optional Cardio and Daily Activity
Weeks 1–2
One optional session — 15–20 minutes
Walking, cycling, rowing or cross trainer
RPE: 3–4 (conversational pace)
Weeks 3–4
One or two optional sessions — 20–30 minutes
RPE: 3–5
Maintain a controlled, sustainable pace
Training Rules and Progression
Progressive Overload Method
- Use the double-progression method for exercises with a repetition range. Example: 3 sets × 8–12 repetitions.
- Select a weight that allows at least eight controlled repetitions.
- Continue using that weight until all three sets reach 12 repetitions.
- Increase the weight by the smallest available increment.
- Return to approximately eight repetitions with the new weight and repeat.
- Increase weight only when: all prescribed repetitions are completed, technique remains controlled, the final set does not exceed RPE 8, and there is no unusual pain or discomfort.
- Typical increases — upper-body exercises: 1–2.5 kg total; lower-body exercises: 2.5–5 kg total; machines: one weight-stack increment.
General Training Rules
- Technique comes before weight.
- Complete every repetition through a comfortable range of motion.
- Do not hold the breath for extended periods.
- Stop an exercise if it causes sharp, sudden or unusual pain. Muscle fatigue is expected; joint pain is not.
- Record weights, repetitions and RPE after every workout.
- Avoid comparing starting weights with other gym members.
- Consistency across four weeks is the primary measure of success.
- Exercises may be substituted when equipment is unavailable or an exercise is unsuitable.
Exercise Substitutions
| Program Exercise | Alternative |
|---|---|
| Lat pulldown | Assisted pull-up |
| Seated cable row | Chest-supported machine row |
| Machine reverse fly | Cable reverse fly |
| Machine chest press | Incline push-up or Dumbbell chest press or Smith machine bench press |
| Machine shoulder press | Seated dumbbell shoulder press |
| Goblet squat | Box squat or machine hack squat |
| Dumbbell sumo deadlift | Kettlebell sumo deadlift |
| Leg press | Supported split squat |
| Dumbbell reverse lunge | Bodyweight reverse lunge |
| Captain's chair knee raise | Lying bent-knee raise |
| Standing calf raise | Leg-press calf raise |
Program Completion Targets
- Completed at least 10 of the 12 scheduled workouts
- Demonstrated safe technique on the main exercises
- Increased repetitions or resistance on several movements
- Improved confidence using gym equipment
- Established a consistent three-day training routine
- Recorded starting strength numbers for the next program