Foundation Building 1 Routine


This workout routine is the first of many in the book "Muscleblasting!" by Robert Kennedy and Don Ross. Don Ross, who actually wrote all the text of the book, was a bodybuilder and professional wrestler. This whole body workout is good for beginners and for advanced lifters needing a temporary change of pace.


The Foundation Building 1 Routine is designed to improve the strength of muscles, tendons, and ligaments in preparation for more advanced weight lifting routines.


Exercises Sets Reps
Military Presses 2-3 8-10
Barbell Bench Presses 2-3 8-10
Bent Over Barbell Rows 2-3 8-10
Barbell Tricep Presses 2-3 8-10
Barbell curls 2-3 8-10
Squats & Calf Raises Supserset 2-3 8-10
Stiff-Legged Deadlifts 2-3 8-10

Training Protocol

  • 3 days per week
  • Week one: 2 sets, 10 reps
  • Weeks 5-6: 3 sets, increase weight with each set, 8-10 reps per set
  • Last 1 or 2 reps should be difficult, but do not go to failure
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