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Foundation Full-Body Build

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 24 planned weeks currently include workouts in this preview.

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24Planned weeks

2Workouts / week

IntermediateDifficulty

1/6Phases ready

Updated Jul 9, 2026

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What this block is trying to do

A 24-week full-body plan that fits your exact schedule and 30-minute sessions. It uses steady hypertrophy blocks, simple exercise rotation, and regular deloads so your consistency can do the heavy lifting.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation ReloadBaseline

foundation

Week 1 - Full Body — Quad & Chest Emphasis

Full Body — Quad & Chest Emphasis

Sunday32mGymStrengthModerate6 exercises

Type

Strength

Intensity

Moderate

Plank Walk to Squat

2 sets x 8-12 reps

Warm-upIntermediateEasy intensity

Full Body

Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity

All set details2 sets

Set 18-12 reps · 30s rest · controlled tempo · Easy intensity
Set 28-12 reps · 30s rest · controlled tempo · Easy intensity

Dumbbell Goblet Squat

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

QuadricepsDumbbell

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Lever Incline Hammer Chest Press

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

ChestMachine

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Cable Low Seated Row

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

BackCable

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Dumbbell Deadlift

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

GlutesHamstringsDumbbell

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Bridge Pose Setu Bandhasana with Overhead Arm Reach

2 sets x 8-12 reps

CooldownIntermediateEasy intensity

GlutesHamstringsResistance Band

Set 1 · 8-12 reps · 30s rest · hold tempo · Easy intensity

All set details2 sets

Set 18-12 reps · 30s rest · hold tempo · Easy intensity
Set 28-12 reps · 30s rest · hold tempo · Easy intensity

Week 1 - Full Body — Back & Glute Emphasis

Full Body — Back & Glute Emphasis

Monday31mGymStrengthModerate5 exercises

Type

Strength

Intensity

Moderate

Running High Knees in Place

2 sets x 30s-45s

Warm-upIntermediateEasy intensity

CoreQuadriceps

Set 1 · 30s-45s · 30s rest · brisk tempo · Easy intensity

All set details2 sets

Set 130s-45s · 30s rest · brisk tempo · Easy intensity
Set 230s-45s · 30s rest · brisk tempo · Easy intensity

Barbell Back Full Squat

3 sets x 6-10 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

GlutesQuadricepsBarbell

Set 1 · 6-10 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 16-10 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 26-10 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 36-10 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

BackMachine

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Barbell Glute Bridge (hands on bar)

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

GlutesBarbell

Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Supine Both-Leg Adductor Stretch

2 sets x 30s-1m

CooldownIntermediateEasy intensity

Glutes

Set 1 · 30s-1m · 20s rest · hold tempo · Easy intensity

All set details2 sets

Set 130s-1m · 20s rest · hold tempo · Easy intensity
Set 230s-1m · 20s rest · hold tempo · Easy intensity

Week 2

Phase 1Foundation ReloadVolume

foundation

Week 2 - Full Body — Quad & Chest Emphasis

Full Body — Quad & Chest Emphasis

Sunday32mGymStrengthModerate6 exercises

Type

Strength

Intensity

Moderate