Academy: Foundations — Full Body
Your first 8 weeks. Learn the big lifts, add weight every session.
- Length
- 8 weeks
- Frequency
- 3 days/week
- Session
- ~50 min
- Level
- Beginner
The program
Your first strength block. Two full-body days you alternate three times a week for eight weeks — the simplest structure that works, built around the barbell lifts that matter.
The engine is simple linear progression: add a little weight to the main lifts every session you hit all your reps. It is the fastest way for a new lifter to get strong, and it only works while you are new — which is exactly why this block exists.
Weeks 1–2 you find your working weights and groove technique. Weeks 3–7 you add load session on session. Week 8 is a light deload. Accessories run a double progression: when you hit the top of the rep range on every set, add load next time. Full range, controlled on the way down. Grounded in KILO Strength Society's constant-loading progression for novice lifters.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Full Body A▾
| Back Squat | 3 × 5 · 3 min rest |
| Barbell Bench Press | 3 × 5 · 3 min rest |
| Leg Press | 3 × 8–10 · 90s rest |
| Incline Dumbbell Bench Press | 3 × 8–10 · 90s rest |
| Lying Leg Curl | 2 × 10–12 · 1 min rest |
| Cable Crunch | 2 × 12–15 · 45s rest |
Session 2Full Body B▾
| Deadlift | 2 × 5 · 3 min rest |
| Overhead Press | 3 × 5 · 150s rest |
| Chest-Supported Row | 3 × 8–10 · 90s rest |
| Lat Pulldown | 3 × 8–10 · 90s rest |
| Seated Leg Curl | 2 × 10–12 · 1 min rest |
| Ab Wheel Rollout | 2 × 8–12 · 1 min rest |
Session 3Full Body A▾
| Back Squat | 3 × 5 · 3 min rest |
| Barbell Bench Press | 3 × 5 · 3 min rest |
| Leg Press | 3 × 8–10 · 90s rest |
| Incline Dumbbell Bench Press | 3 × 8–10 · 90s rest |
| Lying Leg Curl | 2 × 10–12 · 1 min rest |
| Cable Crunch | 2 × 12–15 · 45s rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Hit all your reps on a main lift → add a little weight next session.
- —Accessories: top of the rep range on every set → add load next time.
- —Week 8 deloads — lighter work, same movements, arrive fresh for your next block.
Who it's for
- —You are new to the gym, or new to barbells.
- —You can train three days a week and want every one of them to count.
- —You want to get strong before you get fancy.
Equipment
Barbell · Dumbbells · Cable Machine · Machines · Bench · Squat Rack
Questions
How many days a week is this program?
Three. You alternate two full-body sessions — A, B, A one week, then B, A, B the next — with at least a day between them.
How fast will I add weight?
Every session you hit all your prescribed reps, the main lifts go up a small increment. New lifters typically progress session-on-session for most of the eight weeks.
What happens after the 8 weeks?
Move to Academy: Upper / Lower for more volume across four days, or Strength Foundations if you want to stay on three full-body days and push towards heavy fives.
Do I need to know my 1RM?
No. Weeks 1–2 exist to find your working weights. PRESZN estimates your 1RM from every hard set you log, so your numbers build themselves.