Strength Foundation — 8-week strength programme
What is the Strength Foundation programme at Sony Gym?
Strength Foundation is an 8-week, three-days-a-week strength programme run by Rahul Deshmukh at Sony Gym, NH 44, Vidya Nagar, Bhuktapur, Adilabad, Telangana 504001. It is written for complete beginners who cannot yet do a push-up for ten clean reps, and it takes you to controlling bodyweight, then to a working weight on the six main lifts: squat, deadlift, bench press, overhead press, row and pull-up.
The first session is a free assessment. You are not signed up for anything at that point, and you leave with your baseline numbers whether or not you join. To book it, call or WhatsApp +91 93909 89002.
At a glance
What is included
The programme is a written plan, not just access to the weights. You get the same set of sessions whether you train all eight weeks or stop at four.
- A free assessment before you pay, covering body composition and a strength baseline.
- A written 8-week plan with the load, sets and reps for every session.
- Every set watched for form in weeks 1 to 4, not just counted.
- Two written reviews at week 4 and week 8, with the numbers on both sides of the block.
- Warm-up and mobility work included before every session, so you do not skip it.
- A home programme for the two days you are not at the gym.
Nutrition is handled separately — it is covered in Fat Loss Camp, or you can book a session with Sneha Kulkarni. This block is about the strength work only.
Book the free assessment
How the 8 weeks are structured
Load only goes up when the form is clean and the previous week was completed. That is the whole progression rule, and it is why the block is eight weeks and not four.
Weeks 1–2 · Control
Bodyweight and light bar only. The goal is clean reps, not load. You learn the six movements and get enough practice that nothing hurts on the third set.
Reviewed: form on every set
Weeks 3–4 · Build
Working weight on squat, bench and row, with technique still the priority. A written review at the end of week 4 decides what weeks 5 to 8 look like.
Reviewed: load and reps at week 4
Weeks 5–8 · Load
Progressive overload with a barbell, dumbbells or machines depending on what you can control. The final review sets the weight you walk out on.
Reviewed: final numbers at week 8
This is for you if
- You have never trained with a barbell, or your last attempt was a few years ago.
- You can do general daily activity but feel unfit on the stairs.
- You want to build muscle or get stronger, not mainly to lose weight.
- You want a written plan rather than a coach telling you what to do each visit.
Start elsewhere if
- You want a weight loss plan — Fat Loss Camp handles the diet and the training together.
- You are returning from injury or surgery — start with Return from Injury, with your physiotherapist's notes.
- You are over 60 and want a gentler entry point — Senior Citizen Fitness runs in the quiet morning slot.
- You play a competitive sport and need speed and agility work — Sports Conditioning is the right track, after a strength base.
Frequently asked questions
Joining Strength Foundation at Sony Gym, Adilabad.
Start week one
Book the free assessment and see your baseline numbers before you decide anything. NH 44, Vidya Nagar, Bhuktapur, Adilabad, Telangana 504001. Open Mon–Sat 9:30 AM–8:30 PM and Sunday 10:00 AM–2:00 PM.