Foundation
8–WEEK BEGINNER STRENGTH PROGRAM
BUILD THE BASE
Eight weeks designed to turn showing up into a habit. Then turn that habit into progress.
3 DAYS/WEEK • OPTIONAL 4TH DAY • BEGINNER
Program Overview
8–WEEK
Structured Progression
3 DAYS/WEEK
Full body strength
OPTIONAL DAY 4
Cardio • Mobility • Recovery
BEGINNER
Technique before intensity
WEEKLY TRAINING STRUCTURE
DAY 1 - FOUNDATION A
FULL BODY STRENGTH
EXERCISE • SETS x REPS
Goblet Squat - 3 x 8 - 10
Dumbell Bench Press - 3 x 8 - 10
Lat Pulldown - 3x 8 - 12
Dumbell Romanian Deadlift - 3 x8 - 10
Seated Dumbell shoulder Press - 2 x10-12
Plank - 3 x 20 -30 sec
REST: 60-90 seconds between sets
Intensity: Choose a weight that allows you to complete every rep with good form while keeping about 2 reps in reserve.
WHAT YOU RECEIVE
A complete system designed to help you train with confidence, build consistency, and establish a foundation of real strength.
✓ 20-page digital training guide
✓ Three full-body strength workouts per week
✓ Optional cardio, mobility, and recovery day
✓ Eight-week progression system
✓ Warm-up and intensity guidance
✓ Beginner-friendly exercise substitutions
✓ Eight printable weekly training logs
✓ Recovery and missed-workout guidance
Everything is organized for you—open the program, follow the structure, and keep forging.