UNCOMMON Training Systems
Full Body Foundation
8 Week Program · 3 Days Per Week

Program Overview

This program is designed for beginners, returning lifters, or anyone wanting a structured approach to training without spending hours in the gym.

The goal is not to destroy yourself every session or leave the gym exhausted. The objective is to build consistency, improve movement quality, progressively become stronger over time, and create a foundation that you can realistically sustain long term.

Each session trains the entire body while keeping overall fatigue manageable. This allows you to train frequently enough to improve while still recovering properly between sessions. The focus throughout the program is balanced development across the entire physique rather than specialising in individual body parts.

The exercises themselves remain relatively stable across the 8 weeks. This is intentional. Repeating key movements allows your technique, confidence, coordination, and progression to improve over time. Constantly changing exercises may feel productive, but it usually makes progression harder to track.

Most working sets throughout the program should fall around an RPE of 7-9.

The weight should feel challenging while still allowing controlled technique and full range of motion. Once technique starts significantly breaking down, the set is finished.

Each session should take approximately 60 minutes including rest periods and warm-up sets.

Weekly Structure

Week 1
MondayFull Body A
WednesdayFull Body B
FridayFull Body A
Week 2
MondayFull Body B
WednesdayFull Body A
FridayFull Body B

Continue alternating the sessions across the full 8 weeks.

Cardio

Perform 30 minutes of low-intensity steady-state cardio 2-5 times per week depending on your goal, activity levels, and recovery. Incline treadmill walking, cycling, or outdoor walking are all suitable options.

For most people, a heart rate range of approximately 120-140 bpm is a good target for Zone 2 cardio. The intensity should feel controlled and sustainable rather than maximal.

Warm-up

Before each session, spend approximately 5 minutes performing light cardio and complete 1 lighter warm-up set before most exercises. Larger compound movements such as leg press, hack squat, or dumbbell Romanian deadlifts may require 2 lighter warm-up sets depending on the weight being used.

The goal over the next 8 weeks is simple: show up consistently, execute the fundamentals properly, and improve slightly over time.
Session
Full Body A
EXERCISE 01
Leg Press or Hack Squat
Sets
3
Reps
10-12
RPE
8
Rest
2 min
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Primary lower body compound movement targeting quads and glutes while building lower body strength and stability.
expand_more Cues
  • Keep feet flat throughout the set
  • Lower the weight with control
  • Drive through the middle of the foot
  • Avoid bouncing at the bottom
  • Do not aggressively lock the knees
expand_more Training Log
EXERCISE 02
Seated Chest Press Machine
Sets
3
Reps
8-10
RPE
8
Rest
2 min
expand_more Target Progression
8 / 8 / 8
9 / 9 / 9
10 / 10 / 10
expand_more Description
Primary upper body pressing movement targeting chest, shoulders, and triceps.
expand_more Cues
  • Keep chest tall against the pad
  • Keep shoulders down and stable
  • Press smoothly without bouncing
  • Control the lowering phase
  • Avoid shrugging the shoulders forward
expand_more Training Log
EXERCISE 03
Chest Supported Machine Row or Seated Cable Row
Sets
3
Reps
10-12
RPE
8
Rest
2 min
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Upper back movement designed to improve posture, upper back development, and pulling strength.
expand_more Cues
  • Keep chest supported or torso stable
  • Pull elbows toward the hips
  • Squeeze the upper back at the finish
  • Lower the weight under control
  • Avoid using momentum
expand_more Training Log
EXERCISE 04
Dumbbell Romanian Deadlift
Sets
3
Reps
10-12
RPE
7-8
Rest
2 min
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Hip hinge movement targeting hamstrings and glutes while developing posterior chain strength.
expand_more Cues
  • Push hips back throughout the movement
  • Keep chest tall
  • Keep the dumbbells close to the legs
  • Feel a stretch through the hamstrings
  • Do not round the lower back
expand_more Training Log
EXERCISE 05
Seated Shoulder Press Machine
Sets
3
Reps
10-12
RPE
8
Rest
90 sec
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Vertical pressing movement targeting shoulders and triceps.
expand_more Cues
  • Keep core braced
  • Press directly overhead
  • Control the lowering phase
  • Avoid arching the lower back
  • Keep shoulders stable throughout
expand_more Training Log
EXERCISE 06
Machine Preacher Curl or EZ-Bar Preacher Curl
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting the biceps while reducing momentum and improving stability.
expand_more Cues
  • Keep upper arms fixed against the pad
  • Lift with control
  • Squeeze the biceps at the top
  • Lower the weight slowly
  • Avoid lifting the elbows off the pad
expand_more Training Log
EXERCISE 07
Rope Tricep Pushdown
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting the triceps.
expand_more Cues
  • Keep elbows tucked close to the body
  • Push fully through the movement
  • Separate the rope at the bottom
  • Control the weight on the return
  • Avoid using body momentum
expand_more Training Log
Session
Full Body B
EXERCISE 01
Leg Press or Hack Squat
Sets
3
Reps
10-12
RPE
8
Rest
2 min
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Lower body compound movement targeting quads and glutes while improving lower body strength and control.
expand_more Cues
  • Keep heels planted
  • Lower with control
  • Keep knees tracking over the feet
  • Maintain tension throughout the set
  • Avoid rushing repetitions
expand_more Training Log
EXERCISE 02
Incline Dumbbell Press
Sets
3
Reps
8-10
RPE
8
Rest
2 min
expand_more Target Progression
8 / 8 / 8
9 / 9 / 9
10 / 10 / 10
expand_more Description
Upper body pressing movement targeting upper chest, shoulders, and triceps.
expand_more Cues
  • Keep chest lifted
  • Lower the dumbbells under control
  • Keep wrists stacked over elbows
  • Press smoothly without bouncing
  • Avoid excessive shoulder shrugging
expand_more Training Log
EXERCISE 03
Lat Pulldown
Sets
3
Reps
10-12
RPE
8
Rest
2 min
expand_more Target Progression
10 / 10 / 10
11 / 11 / 11
12 / 12 / 12
expand_more Description
Vertical pulling movement targeting lats and upper back.
expand_more Cues
  • Keep chest tall
  • Pull elbows down toward the ribs
  • Pause briefly at the bottom
  • Control the weight on the way up
  • Avoid swinging backward
expand_more Training Log
EXERCISE 04
Seated Leg Curl
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting hamstrings while supporting balanced lower body development.
expand_more Cues
  • Keep hips locked into the seat
  • Pull through the heels
  • Control the weight on the return
  • Squeeze the hamstrings at the finish
  • Avoid using momentum
expand_more Training Log
EXERCISE 05
Cable Lateral Raise
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting side delts to improve shoulder width and overall upper body balance.
expand_more Cues
  • Lift elbows out to the sides
  • Keep shoulders relaxed
  • Raise with control
  • Lower slowly
  • Avoid swinging the body
expand_more Training Log
EXERCISE 06
Dumbbell Hammer Curl
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting biceps and forearms.
expand_more Cues
  • Keep wrists neutral
  • Keep elbows close to the body
  • Control the lowering phase
  • Avoid swinging the weight
  • Squeeze at the top of each rep
expand_more Training Log
EXERCISE 07
Overhead Rope Tricep Extension
Sets
3
Reps
12-15
RPE
8-9
Rest
90 sec
expand_more Target Progression
12 / 12 / 12
13 / 13 / 13
15 / 15 / 15
expand_more Description
Isolation movement targeting the triceps with additional emphasis on the long head.
expand_more Cues
  • Keep elbows fixed
  • Allow a full stretch at the bottom
  • Extend fully at the top
  • Control the lowering phase
  • Avoid arching the lower back
expand_more Training Log

The objective over the next 8 weeks is not perfection. The objective is to become more consistent, more confident, and more capable within the gym environment while progressively improving your performance over time.

Small improvements repeated consistently create significant change over the long term.