The Foundry Five

Exercises

• 01

  Back Squat

  4 x 5

• 02

  Bench Press

  4 x 5

• 03

  Barbell Row

  3 x 8

• 04

  Romanian Deadlift

  3 x 8

• 05

  Hanging Knee Raise

  3 x 12

How to run it

1. 01

   Start with five minutes on the bike, then work through hip and shoulder openers.

2. 02

   Take two warm-up sets per lift at 50% and 70% of your working weight before the first heavy set.

3. 03

   Rest 2–3 minutes between the heavy compound sets; shorten rests to 90 seconds on the accessory work.

4. 04

   Add 2.5kg to the bar each week while all reps stay clean. If form breaks, hold the weight and repeat.

5. 05

   Finish with the knee raises, keeping ribs down and moving from the hips, not the lower back.