Workout Routine

Free

Foundation 3

by nsmith16

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Foundation 3 is a three-day full-body training program built for lifters who want to get stronger, build muscle, and stay consistent without spending hours in the gym. Using efficient cable, machine, and dumbbell movements, each workout trains the entire body while emphasizing progressive overload, balanced development, and long-term sustainability. The result is a stronger, more muscular physique with shorter sessions and less recovery demand than traditional barbell-focused programs.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Full Body A

Incline Cable Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Incline Cable Press

2×10

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cable Fly

2×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

lat pulldown

2×10

Chest Supported Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Chest Supported Row

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

leg extension

2×10

Cable RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cable RDL

2×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

seated shoulder press

2×10

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Rear Delt Fly

2×10

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cable Curl

2×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

triceps pushdowns

2×10

Full Body B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

bench press

2×10

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2×10+

Single-Arm High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Single-Arm High Row

2×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

seated cable row

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

leg extension

2×10

Cable Pull Through

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cable Pull Through

2×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

side lateral raise

2×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

face pull

2×10

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Bayesian Curl

2×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

overhead triceps extension

2×10

Full Body C

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

incline bench press

2×10

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

fly

2×10

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

close grip lat pulldown

2×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

seated cable row

2×10

Cable Goblet Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cable Goblet Squat

2×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

leg curl

2×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

seated shoulder press

2×10

Cross Body Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Cross Body Lateral Raise

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

curl

2×10

Single Arm Tricep Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Single Arm Tricep Cable Extension

2×10