Resistance bands
A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.
View product3-day full body strength program
Compound lifts, with alternating weekly prescriptions. Follow the original eight-week Gym Fundamentals plan.
- Day 1Full body 1
- Day 2Rest
- Day 3Full body 2
- Day 4Rest
- Day 5Full body 3
- Day 6Rest
- Day 7Rest
Schedule alternates on even weeks: select your week below for the correct sessions. Gym equipment required: free weights, a bench, cables, and the machines listed below.
Your workout
Full Body #1 Weeks 1, 3, 5, 7
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 5 × 5 | 7 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Barbell ShrugsDon’t jut your head forward, move smooth & controlled | 3 × 8 | 7 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 8 | 8 | 1-2 min | |
| Incline Dumbbell CurlSqueeze hardest with your pinky finger | 3 × 8 | 8 | 1-2 min |
Full Body #2 Weeks 1, 3, 5, 7
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 1 × 5 | 7 | 3-4 min | |
| Overhead PressSqueeze your glutes, press up and slightly back | 5 × 5 | 8 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Close-Grip Barbell Bench PressTuck elbows against your sides | 3 × 8 | 7 | 1-2 min | |
| Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar | 3 × 8 | 8 | 1-2 min |
Full Body #3 Weeks 1, 3, 5, 7
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 5 × 5 | 7 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Barbell ShrugsDon’t jut your head forward, move smooth & controlled | 3 × 8 | 7 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 8 | 8 | 1-2 min | |
| Incline Dumbbell CurlSqueeze hardest with your pinky finger | 3 × 8 | 8 | 1-2 min |
Full Body #1 Weeks 2, 4, 6, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 1 × 5 | 7 | 3-4 min | |
| Overhead PressSqueeze your glutes, press up and slightly back | 5 × 5 | 8 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Close-Grip Barbell Bench PressTuck elbows against your sides | 3 × 8 | 7 | 1-2 min | |
| Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar | 3 × 8 | 8 | 1-2 min |
Full Body #2 Weeks 2, 4, 6, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 5 × 5 | 7 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Barbell ShrugsDon’t jut your head forward, move smooth & controlled | 3 × 8 | 7 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 8 | 8 | 1-2 min | |
| Incline Dumbbell CurlSqueeze hardest with your pinky finger | 3 × 8 | 8 | 1-2 min |
Full Body #3 Weeks 2, 4, 6, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 5 × 5 | 7 | 3-4 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 1 × 5 | 7 | 3-4 min | |
| Overhead PressSqueeze your glutes, press up and slightly back | 5 × 5 | 8 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 5 × 5 | 8 | 3-4 min | |
| Close-Grip Barbell Bench PressTuck elbows against your sides | 3 × 8 | 7 | 1-2 min | |
| Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar | 3 × 8 | 8 | 1-2 min |
RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.
Before you start
These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.
A few useful extras.
Optional accessories for your training routine. Your gym supplies the main equipment.
GRID foam roller
A textured roller for your optional self-massage routine. Choose your preferred color in the shop.
View product
Massage ball
A compact, easy-to-pack option for targeted self-massage.
View productAccessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.
Training around a limitation?
Talk with Dr. Grant in Brookfield about your movement and training goals.