FOUNDATIONAL

STRENGTH
TRAINING PROGRAM
 WELCOME
First, I want to let you know that I'm pumped that you
decided to download this training program!

There are literally millions of programs out there to choose

from and I know it can be a chore to figure out which one(s)
are legit.

I have one goal when I write a program:

To provide truly effective, no B.S. training that delivers

results!

And although I'm giving you this program for free, I promise
that I put just as much thought, care, and detail into writing it
as I do with all my programs.

So, whether you're still new to the lifting game and trying to
learn the ropes or you're a seasoned gym pro looking for a
fresh perspective, I know you'll get some fantastic results if
you follow this training program :)

Happy lifting my friend!

Andres Vargas | MS, CSCS, CISSN

Owner/Head Coach
The Strength Cave LLC
1
UPGRADE TO THE
FULL PROGRAM!
Unlock the full 8 week app-based version of this
program for just $10 and get access to a whole
bunch of premium perks!
FULL 8 WEEK TRAINING
PROGRAM

IN APP DEMO VIDEOS AND

INSTRUCTIONS

TRAINING & RECOVERY

ANALYTICS

EASILY TRACK AND

RECALL RESULTS+PR'S

$30 $10
Click the button below and use the code
"THXANDRES" at check out to take advantage of
the special price!

UPGRADE NOW!
2
CONTENTS
WELCOME ................................................................................... 1
UPGRADE TO FULL PROGRAM ................................................ 2
KEY TERMS ................................................................................. 4
HELPFUL CHARTS ..................................................................... 5

TRAINING WEEK 1 ................................................................. 6-9

TRAINING WEEK 2 .............................................................. 10-13
TRAINING WEEK 3 .............................................................. 14-17
TRAINING WEEK 4 .............................................................. 18-21

DISCLAIMER ............................................................................. 22

TAG AND SHARE ON SOCIAL MEDIA .................................... 23

3
 KEY TERMS
REPS: The number of times you will perform an exercise
before taking a break/rest period. i.e. 10-12 reps.

SETS: A group of repetitions. These sets are separated by rest

periods. i.e. 3 sets of 10-12 reps. Rest 2 minutes between.

SUPER SET: A pairing of two exercises in which you perform

a set of each exercise with little to no rest in between and
then take a rest period after finishing a set of both exercises.

DB: Dumbbell

RDL: Romanian Deadlift

RPE: Rating of Perceived Exertion. A subjective measure of

how difficult you felt a set was on a 1-10 scale. RPE 10
means you reached failure, RPE 9 = ~1 rep left before failure,
RPE 8 = ~2 reps left, RPE 7 = ~3 reps left, and so on.

ROM: Range of Motion.

TEMPO: The speed at which you complete the exercise. You

can deliberately slow down the down phase (eccentric), pause
at the bottom, or slow down the up phase (concentric) to
change the difficulty of an exercise.

PROGRESSIVE OVERLOAD: The gradual increase of stress

on the body during training. This generally involves
progressively increasing a lifting parameter over time such as
weight, reps, sets, tempo, etc. You should strive to implement
this gradual increase in stress whenever possible.
4
HELPFUL CHARTS
REST PERIODS

TRAINING INTENSITY (RPE/RIR)

5
FOUNDATIONAL
STRENGTH
WEEK
1

6
FOUNDATIONAL STRENGTH WEEK 1
SESSION 1 - FULL BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Work on perfecting your form and finding a weight that is pretty challenging by the 2nd and 3rd set (RPE 7+/~3 or less
SUPER reps short of failure). You can also squat to a box/bench to help you figure out your depth.
SET Goblet Squat WATCH 2 8-10

Brief hold and squeeze at the top to fully contract your back muscles. Work on perfecting your form and try to find a
SUPER Dual DB Bent Over weight that is pretty challenging by the 2nd and 3rd set (RPE 7+/~3 or less reps short of failure)
SET Row WATCH 2 8-10

Rest 1 minute between squats and rows and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Brief pause at the bottom on each rep. Rest 30-60 seconds between sides. Aim for RPE 7 (~3 reps shy of failure).
SUPER Staggered Stance DB Figure out your foot spacing and balance and make sure you get a good stretch in your hamstring while keeping your
SET RDL WATCH 2 10-12 back straight. -

Aim for RPE 7 (~3 reps shy of failure). Work on keeping your core tight and your glutes/hips locked out as you press
SUPER Tall Kneeling Single the weight overhead.
SET Arm Shoulder Press WATCH 2 10-12

Rest 1 minute between RDL's and Shoulder presses and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

CIRCUIT

Air Bike 20
(Conditioning) WATCH 3 Calories Do this as a circuit of 3 rounds moving from one exercise to the next and only taking breaks as needed.

100 steps Work on your pacing and figuring out a challenging weight for the suitcase carries. Time yourself so that you can try
Suitcase Carry WATCH 3 per side and beat your time in future weeks.

If you don't have an air bike, do 250 meters on the rower or do 20 calories on any other cardio machine you want.
Supine Vertical Leg
Lifts on Bench (Core) WATCH 3 10 If you can't do 10 normal push ups, do incline push ups by elevating your hands on a bench/box. If 10 push ups is too
easy, add weight to your back and/or increase the number of reps you do so that it is more challenging for you.

Push Ups WATCH 3 10

FOUNDATIONAL STRENGTH WEEK 1
SESSION 2 - UPPER BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 7 (~3 reps shy of failure). Work on using a full range of motion and finding a weight that is challenging
for the reps prescribed.
1 DB Bench Press WATCH 3 8-10

Aim for RPE 7 (~3 reps shy of failure). Pause briefly at the bottom to fully contract your lats (back muscles) and
Neutral Grip/V-Bar Lat ensure you are in control of the weight.
2 Pulldown WATCH 3 8-10

1-2s pause with your hand next to your ribs on each rep. Start conservative with weight this week. Rest 30s between
SUPER Seated Single Arm sides if you feel you need it. Work on pulling your elbow back and feeling your lat contract hard on the working side.
SET Cable Row WATCH 2 10-12
Start conservative with weight this week and try to feel out your form. Rest 30s between sides if you feel you need it.
SUPER Cable Lateral Raise Try to stand a couple steps to the side so you can get a full stretch across your body at the bottom . At the top,
SET (Shoulders) WATCH 2 12-15 squeeze your shoulder muscle hard.

Rest 1 minute between the rows and the lateral raises and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Try to keep your elbows pinned to your torso so that you are isolating your biceps muscles and avoiding
SUPER momentum/help from your shoulders. Rest minimally before doing the hurdles.
SET Cable Bicep Curls WATCH 2 10-12

Do as many reps as you can on each set. You can count each time your legs go over a hurdle as a rep. Try to beat your
SUPER Sitting Crunch score each week :)
SET Hurdles (Core) WATCH 2 Max

Rest minimally between the curls and the crunch hurdles and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Try to keep your elbows pinned to your sides and your torso upright so that you are isolating your triceps muscles and
Pronated Grip Cable avoiding momentum/help by bending over
5 Tricep Pushdowns WATCH 2 10-12
FOUNDATIONAL STRENGTH WEEK 1

SESSION 3 - LOWER BODY

MOVEMENT VIDEO SETS REPS RESULTS NOTES
~RPE 6-7 this week (~3-4 reps shy of failure). Find a box height that is challenging for you but still comfortable in
terms of your mobility. Ideally you would be squatting to about parallel (hip and knee at same height).Make sure to
1 Barbell Box Squats WATCH 2 6-8 keep your core braced and your back strong even as you touch the box with your butt.

Aim for RPE 7 this week (~3 reps shy of failure). If you don't have a very "grippy" floor, you should do these with your
head up against a wall or sturdy object so that you don't slide backwards as you perform the exercise.
2 Barbell Glute Bridge WATCH 2 6-8
Feel out your form and be conservative with weight this week. Make sure you are not putting your back in a bad
position by "overbending" and trying to go too far down with the weights. Always maintain that strong back and avoid
3 Dumbbell RDL WATCH 2 10-12 flexing/hunching over in your lower back.

Rest 30s between sides if needed. Try these with just bodyweight for now and use your hands to lightly assist/keep
SUPER Single Leg Calf Raise your balance. Once you get the form down, hold a DB in one hand to make it more difficult.
SET w/DB WATCH 3 10-12
Standing Banded Fire Rest 30-60s between sides if needed. Use a band or hip circle with enough tension to make those reps tough by the
SUPER Hydrants (Hip end. You can also use more than one band if you don't have a single band that is hard enough.
SET Mobility) WATCH 3 10-12

Rest minimally between the calf raises and the fire hydrants and then rest 2 minutes between sets so you can fully recover and replicate the same effort/intensity on each set.

Hold a med ball between your knees and self select a weight that is challenging. Perform 50 reps as quickly as you
Glute Bridge w/ Med can without compromising good form. Rest as needed and time yourself so you hav a time to beat next week.
Ball Adduction WATCH 50
FOUNDATIONAL
STRENGTH
WEEK
2

10
FOUNDATIONAL STRENGTH WEEK 2
SESSION 1 - FULL BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Push it to RPE 7-8 on each set (2-3 reps shy of failure).

SUPER Again, you can also squat to a box/bench to help you figure out your depth.
SET Goblet Squat WATCH 3 8-10

Push it to RPE 7-8 on each set (2-3 reps shy of failure).

SUPER Dual DB Bent Over Keep that brief hold and squeeze at the top to fully contract your back muscles.
SET Row WATCH 3 8-10

Rest 1 minute between squats and rows and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Push it to RPE 7-8 on each set (2-3 reps shy of failure). Rest 30-60s between sides.
SUPER Staggered Stance DB Keep in mind that deeper isn't always better here. Get a stretch in the hamstring but don't overstretch and flex the
SET RDL WATCH 3 10-12 spine. -

Push it to RPE 7-8 on each set (2-3 reps shy of failure).

SUPER Tall Kneeling Single Keep your core tight and your glutes/hips locked out as you press the weight overhead.
SET Arm Shoulder Press WATCH 3 10-12

Rest 1 minute between RDL's and Shoulder presses and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

CIRCUIT

Air Bike 20
(Conditioning) WATCH 3 Calories Do this as 3 rounds for time again this week. Now that you went through it once, you should have a good idea on how
hard to push and what weight to use for the Suitcase carries.
100 steps
Suitcase Carry WATCH 3 per side Your goal is to beat your time form last week!

If you don't have an air bike, do 250 meters on the rower or do 20 calories on any other cardio machine you want.
Supine Vertical Leg
Lifts on Bench (Core) WATCH 3 10 If you can't do 10 normal push ups, do incline push ups by elevating your hands on a bench/box. If 10 push ups is too
easy, add weight to your back and/or increase the number of reps you do so that it is more challenging for you.

Push Ups WATCH 3 10

FOUNDATIONAL STRENGTH WEEK 2
SESSION 2 - UPPER BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Push it to RPE 7-8 on each set (~2-3 reps shy of failure).

Maximize the weight you use for the prescribed RPE and try to increase the reps/weight from week to week.
1 DB Bench Press WATCH 4 8-10

Push it to RPE 7-8 on each set (~2-3 reps shy of failure). Maximize the weight you use for the prescribed RPE and try
Neutral Grip/V-Bar Lat to increase the reps/weight from week to week. Keep using good form as much as possible.
2 Pulldown WATCH 4 8-10

Push it to RPE 7-8 for sets 1 & 2 and then go for an extra rep or two on the last set if you can. Keep that pause with
SUPER Seated Single Arm your hand next to your ribs. Rest 30s between sides if you feel you need it.
SET Cable Row WATCH 3 10-12

Push it to RPE 7-8 for sets 1 & 2 and then go for an extra rep or two on the last set if you can.
SUPER Cable Lateral Raise Rest 30s between sides if you feel you need it.
SET (Shoulders) WATCH 3 12-15

Rest 1 minute between the rows and the lateral raises and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Try to keep your elbows pinned to your torso so that you are isolating your biceps muscles and avoiding
SUPER momentum/help from your shoulders. Rest minimally before doing the hurdles.
SET Cable Bicep Curls WATCH 3 10-12

Do as many reps as you can on each set. You can count each time your legs go over a hurdle as a rep. Try to beat your
SUPER Sitting Crunch score each week :)
SET Hurdles (Core) WATCH 3 Max

Rest minimally between the curls and the crunch hurdles and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Try to keep your elbows pinned to your sides and your torso upright so that you are isolating your triceps muscles and
Pronated Grip Cable avoiding momentum/help by bending over
5 Tricep Pushdowns WATCH 3 10-12
FOUNDATIONAL STRENGTH WEEK 2

SESSION 3 - LOWER BODY

MOVEMENT VIDEO SETS REPS RESULTS NOTES

RPE 7-8 (~2-3 reps shy of failure) this week. Keep the same box height you found last week and work on maximizing
the weight you use for the RPE prescribed. Keep good form and posture on every rep.
1 Barbell Box Squats WATCH 3 6-8

Aim for RPE 7-8 (~2-3 reps shy of failure). Squeeze those glutes hard at the top on every rep.
2 Barbell Glute Bridge WATCH 3 6-8

Maintain good form and aim for RPE 7-8 on each set (~2-3 reps shy of failure).
Always maintain that strong back and avoid flexing/hunching over in your lower back.
3 Dumbbell RDL WATCH 3 10-12

Rest 30s between sides if needed. If you've got the hang of it with just bodyweight then try holding a weight in your
SUPER Single Leg Calf Raise hand now and increasing the intensity to RPE 8+ on each set.
SET w/DB WATCH 4 10-12
Standing Banded Fire Rest 30-60s between sides if needed. Pause at the top for 1-2s on each rep to really squeeze and burn your side
SUPER Hydrants (Hip glutes. Keep using enough band tension to make those reps really difficult by the end.
SET Mobility) WATCH 4 10-12

Rest minimally between the calf raises and the fire hydrants and then rest 2 minutes between sets so you can fully recover and replicate the same effort/intensity on each set.

Glute Bridge w/ Med 50 reps for time with the same weight as last week. Try to beat your time from last week :)
Ball Adduction WATCH 50
FOUNDATIONAL
STRENGTH
WEEK
3

14
FOUNDATIONAL STRENGTH WEEK 3
SESSION 1 - FULL BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
SUPER Adjust your RPE by either doing more reps or adding weight for that last set.
SET Goblet Squat WATCH 3 8-10
Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set! Adjust your RPE
SUPER Dual DB Bent Over by either doing more reps or adding weight for that last set. Keep that brief hold and squeeze at the top to fully
SET Row WATCH 3 8-10 contract your back muscles.

Rest 1 minute between squats and rows and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
SUPER Staggered Stance DB Adjust your RPE by either doing more reps or adding weight for that last set. Rest 30-60s between sides
SET RDL WATCH 3 10-12 -

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
SUPER Tall Kneeling Single Adjust your RPE by either doing more reps or adding weight for that last set.
SET Arm Shoulder Press WATCH 3 10-12

Rest 1 minute between RDL's and Shoulder presses and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

CIRCUIT

Air Bike 20
(Conditioning) WATCH 4 Calories

100 steps 4 rounds for time.

Suitcase Carry WATCH 4 per side
You should keep the same effort and weight as before but just add another round this week. Time yourself again so
you can try to beat your time next week.
Supine Vertical Leg
Lifts on Bench (Core) WATCH 4 10

Push Ups WATCH 4 10

FOUNDATIONAL STRENGTH WEEK 3
SESSION 2 - UPPER BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
Adjust your RPE by either doing more reps or adding weight for that last set.
1 DB Bench Press WATCH 4 8-10

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
Neutral Grip/V-Bar Lat Adjust your RPE by either doing more reps or adding weight for that last set.
2 Pulldown WATCH 4 8-10

Go to RPE 8-9 (~1-2 reps shy of failure) on each set.

SUPER Seated Single Arm Keep that pause with your hand next to your ribs. Rest 30s between sides if you feel you need it.
SET Cable Row WATCH 3 10-12

Go to RPE 8-9 (~1-2 reps shy of failure) on each set.

SUPER Cable Lateral Raise Keep that pause with your hand next to your ribs. Rest 30s between sides if you feel you need it.
SET (Shoulders) WATCH 3 12-15

Rest 1 minute between the rows and the lateral raises and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Go to RPE 8-9+ (~1-2 reps shy of failure or less) on each set.

SUPER Rest minimally before doing the hurdles.
SET Cable Bicep Curls WATCH 3 10-12

Do as many reps as you can on each set. You can count each time your legs go over a hurdle as a rep. Try to beat your
SUPER Sitting Crunch score each week :)
SET Hurdles (Core) WATCH 3 Max

Rest minimally between the curls and the crunch hurdles and then rest 2 OR MORE minutes between sets so you can fully recover and match the same effort/intensity in each set.

Pronated Grip Cable Go to RPE 8-9+ (~1-2 reps shy of failure or less) on each set.
5 Tricep Pushdowns WATCH 3 10-12
FOUNDATIONAL STRENGTH WEEK 3

SESSION 3 - LOWER BODY

MOVEMENT VIDEO SETS REPS RESULTS NOTES
Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set!
Adjust your RPE by either doing more reps or adding weight for that last set. Keep good form and posture on every
1 Barbell Box Squats WATCH 3 6-8 rep.

Aim for RPE 7-8 at first and then push it to ~RPE 9 (Near failure, maybe one rep shy) by the last set! Adjust your RPE
by either doing more reps or adding weight for that last set. Squeeze those glutes hard at the top on every rep.
2 Barbell Glute Bridge WATCH 3 6-8

Aim for ~RPE 8 on every set.

Always maintain that strong back and avoid flexing/hunching over in your lower back.
3 Dumbbell RDL WATCH 3 10-12

Push yourself to use more weight and aim for RPE 8-9+ (~1-2 reps shy of failure or less) on every set.
SUPER Single Leg Calf Raise Rest 30s between sides if needed.
SET w/DB WATCH 4 10-12
Standing Banded Fire Rest 30-60s between sides if needed. Pause at the top for 1-2s on each rep to really squeeze and burn your side
SUPER Hydrants (Hip glutes.Push yourself to use as much band tension as possible and aim for pretty much failure on each set.
SET Mobility) WATCH 4 10-12

Rest minimally between the calf raises and the fire hydrants and then rest 2 minutes between sets so you can fully recover and replicate the same effort/intensity on each set.

Use the same weight but double the number of reps you do to finish off this training session.
Glute Bridge w/ Med Rest as needed but try to finish them as quickly as possible without compromising your form.
Ball Adduction WATCH 100
FOUNDATIONAL
STRENGTH
WEEK
4

18
FOUNDATIONAL STRENGTH WEEK 4
SESSION 1 - FULL BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 8+ for sets 1 & 2. On the last set, use the same weight and do as many reps as you possibly can (RPE
SUPER 10/max effort). If you get to the point where you feel you can't stand back up, just drop the weight.
SET Goblet Squat WATCH 3 8-10; Max

Aim for RPE 8+ for sets 1 & 2. On the last set, use the same weight and do as many reps as you possibly can (RPE
SUPER Dual DB Bent Over 10/max effort).
SET Row WATCH 3 8-10; Max

Rest 1 minute between squats and rows and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

SUPER Staggered Stance DB Aim for RPE 8+ on every set. Don't do a max set for these.
SET RDL WATCH 3 10-12 -

Aim for RPE 7-8 for sets 1 & 2. On the last set, use the same weight and do as many reps as you possibly can (RPE
SUPER Tall Kneeling Single 10-12; 10/max effort).
SET Arm Shoulder Press WATCH 3 Max

Rest 1 minute between RDL's and Shoulder presses and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

CIRCUIT

Air Bike 20
(Conditioning) WATCH 3 Calories

100 steps
Suitcase Carry WATCH 3 per side 4 rounds for time.

Push yourself hard and try to beat your time from last week!
Supine Vertical Leg
Lifts on Bench (Core) WATCH 3 10

Push Ups WATCH 3 10

FOUNDATIONAL STRENGTH WEEK 4
SESSION 2 - UPPER BODY
MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 8+ for sets 1-3. On the last set, use the same weight and do as many reps as you possibly can (RPE
10/max effort). See if you can get a spotter so they can help you finish that last rep when you reach true failure.
1 DB Bench Press WATCH 4 8-10; Max

Aim for RPE 8+ for sets 1-3. On the last set, use the same weight and do as many reps as you possibly can (RPE
Neutral Grip/V-Bar Lat 10/max effort). Don't be afraid to use a little momentum/cheating to finish the last few reps on the max effort set :)
2 Pulldown WATCH 4 8-10; Max

Go to RPE 8-9 (~1-2 reps shy of failure) on each set.

SUPER Seated Single Arm Rest 30s between sides if you feel you need it.
SET Cable Row WATCH 3 10-12

Go to RPE 8-9 (~1-2 reps shy of failure) on each set.

SUPER Cable Lateral Raise Rest 30s between sides if you feel you need it.
SET (Shoulders) WATCH 3 12-15

Rest 1 minute between the rows and the lateral raises and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Go to RPE 8-9+ (~1-2 reps shy of failure or less) on each set.

SUPER Rest minimally before doing the hurdles.
SET Cable Bicep Curls WATCH 3 10-12

SUPER Sitting Crunch Do as many reps as you can on each set. Really push yourself to maximize your reps on these this week!
SET Hurdles (Core) WATCH 3 Max

Rest minimally between the curls and the crunch hurdles and then rest 2 minutes between sets so you can fully recover and match the same effort/intensity in each set.

Pronated Grip Cable Go to RPE 8-9+ (~1-2 reps shy of failure or less) on each set.
5 Tricep Pushdowns WATCH 3 10-12
FOUNDATIONAL STRENGTH WEEK 4

SESSION 3 - LOWER BODY

MOVEMENT VIDEO SETS REPS RESULTS NOTES

Aim for RPE 8+ for sets 1-3. On the last set, use the same weight and do as many reps as you possibly can (RPE
10/max effort). See if you can get a spotter to help you in case you can't quite finish that last rep on your own.
1 Barbell Box Squats WATCH 3 6-8; Max

Aim for RPE 8+ for sets 1-3. On the last set, use the same weight and do as many reps as you possibly can (RPE
10/max effort).
2 Barbell Glute Bridge WATCH 3 6-8; Max

10-12 reps per set. Aim for ~RPE 8 on every set. Don't do a max set for these.
3 Dumbbell RDL WATCH 3 10-12

Push yourself to use more weight and aim for RPE 8-9+ (~1-2 reps shy of failure or less) on every set. Rest 30-60s
SUPER Single Leg Calf Raise between sides if needed.
SET w/DB WATCH 4 10-12
Standing Banded Fire Push yourself to use as much band tension as possible and aim for pretty much failure on each set.
SUPER Hydrants (Hip Rest 30-60s between sides if needed.
SET Mobility) WATCH 4 10-12

Rest minimally between the calf raises and the fire hydrants and then rest 2 minutes between sets so you can fully recover and replicate the same effort/intensity on each set.

Glute Bridge w/ Med 100 reps for time. Try to beat your time from last week!
Ball Adduction WATCH 50
DISCLAIMER
Any participation in exercise that results from the
purchase of this training program and reading of this
guide is done voluntarily and is not compulsory in any
way. By purchasing this program you agree that you are
personally liable for any consequences related to, but
not limited to, any participation in any type of exercise.
By purchasing this program you also agree to the terms
and conditions laid out here: Terms & Conditions

This training program is not intended to treat, prevent, or

improve any medical conditions nor is it intended as
medical advice. The Strength Cave and Andres Vargas
are not medical doctors or medical professionals. Please
consult with a medical professional to discuss your
health, physical, and nutritional status and make
appropriate decisions based on their medical advice.

You should always consult with a healthcare professional

before participating in any exercise program including,
but not limited to, any exercises that may be included in
this training program.

Have fun when exercising but always ensure that you are
safe and do not try anything that you are uncomfortable
with or that could cause you harm.

22
TAG AND
SHARE ON
SOCIAL MEDIA
If you're loving all the gains you're making with this
program, don't be shy!

I'd love it if you tag me in your fitness posts on social

media. Whether it be videos of you working out, progress
pictures, or just a kind word about how much you love
the program, I'm always happy to connect with you :)
Make sure to follow me (@andrescvargas_) on Instagram
and tag me in your posts.

INSTAGRAM:
https://www.instagram.com/andrescvargas_/
FACEBOOK:
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YOUTUBE:
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os19xEw/featured
WEBSITE:
https://www.thestrengthcave.com/

23
UPGRADE TO THE
FULL PROGRAM!
Unlock the full 8 week app-based version of this
program for just $10 and get access to a whole
bunch of premium perks!
FULL 8 WEEK TRAINING
PROGRAM

IN APP DEMO VIDEOS AND

INSTRUCTIONS

TRAINING & RECOVERY

ANALYTICS

EASILY TRACK AND

RECALL RESULTS+PR'S

$30 $10
Click the button below and use the code
"THXANDRES" at check out to take advantage of
the special price!

UPGRADE NOW!