Foundation Strength | Onyx Performance OS

About

Who this is for This is for you if you have a barbell and a rack, you can squat, bench and deadlift with good form already, and you want the numbers to go up. If you have never barbell-trained, run GPP Base Builder or Dumbbell Strength first. What you need - A barbell, plates and a squat rack - A bench - A pull-up bar - Dumbbells for the assistance work - Optional: bands and a Nordic bench or GHD. The app swaps these if you do not have them. What a week looks like Two lower days and two upper days. One of each is heavy, one of each is more volume at lighter loads. Heavy days sit next to rest days, so Monday, Tuesday, Thursday, Friday works well. Every session starts with one main lift, then two or three assistance lifts, then a short core section. How it progresses Weeks 1 to 3 build volume at moderate loads. Week 4 is lighter so you recover. Weeks 5 to 7 go heavy. Week 8 you test new maxes. The main lifts are set as a percentage of your max with an effort ceiling; if a set feels harder than the ceiling, the app lowers the next one. Log every set honestly and the plan takes care of itself. If you miss a day Missed a heavy day? Do it next. Missed a volume day? Skip it and carry on; the heavy days matter more. How hard Heavy days end with one or two reps in reserve. Volume days end with two or three. Nothing goes to failure except the test week.

Program Structure

Week 1

MonLower Heavy — Week 1

TueUpper Volume — Week 1

ThuDeadlift + Lower — Week 1

FriUpper Heavy — Week 1

Week 2

MonLower Heavy — Week 2

TueUpper Volume — Week 2

ThuDeadlift + Lower — Week 2

FriUpper Heavy — Week 2

Week 3

MonLower Heavy — Week 3

TueUpper Volume — Week 3

ThuDeadlift + Lower — Week 3

FriUpper Heavy — Week 3

Week 4

MonLower Heavy — Week 4

TueUpper Volume — Week 4

ThuDeadlift + Lower — Week 4

FriUpper Heavy — Week 4

Week 5

MonLower Heavy — Week 5

TueUpper Volume — Week 5

ThuDeadlift + Lower — Week 5

FriUpper Heavy — Week 5

Week 6

MonLower Heavy — Week 6

TueUpper Volume — Week 6

ThuDeadlift + Lower — Week 6

FriUpper Heavy — Week 6

Week 7

MonLower Heavy — Week 7

TueUpper Volume — Week 7

ThuDeadlift + Lower — Week 7

FriUpper Heavy — Week 7

Week 8

MonLower Heavy — Week 8

TueUpper Volume — Week 8

ThuDeadlift + Lower — Week 8

FriUpper Heavy — Week 8

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