FOUNDATION
You learn five patterns, then you load them.
$79
one payment, yours for good
8
weeks
3
days a week
60
minutes
Full Body
split
Beginner
level
Both
where
A week looks like this
What it does
to you.
Most beginner training hands you a list of exercises and no way to tell whether you’re doing them well. FOUNDATION teaches five patterns — hinge, squat, push, pull, carry — and then spends eight weeks adding load to them.
Three sessions a week, 45 to 60 minutes each. Every set is written the same way, 3×8 @6 RPE · 120s · 3010, and I explain what each part means the first time you see it. You finish with a written five-rep number on all five patterns.
Add 40–60 lb (18–27 kg) to your trap bar deadlift for 5 reps across 8 weeks.
Squat to parallel for 3×10 with both heels flat under a 3-second descent.
Carry a third of your bodyweight in each hand for 45 seconds without setting it down.
Finish 24 sessions and leave with a recorded 5-rep load on all five patterns.
Who it is for
and who it is not.
Start here if
You’ve never followed a written program, or you’ve started three and finished none of them.
You have three days a week and about an hour, and you want the hour to count.
You want to know why a set is written the way it is, not just do it.
Pick something else if
You already squat and deadlift with a barbell every week. You’ll outgrow week 1 in a single session.
You want fat loss on a deadline. FOUNDATION doesn’t manage food and doesn’t run a deficit.
You want the program to pick your weights for you. I give you an RPE and you make the call.
How the block
runs.
Base · Weeks 1–3
Week 1 — all five patterns taught cold, then run at 3×8 @6 RPE · 120s · 3010. Load stays where rep 8 looks like rep 1.
Week 2 — same five patterns, same tempo, one rep added per set: 3×9 @6.5. Carries go from 30s to 40s.
Week 3 — 3×10 @7. The goblet squat replaces the box squat once you can sit in the bottom for 20 seconds.
Build · Weeks 4–7
Week 4 — a fourth set is added to the hinge and squat only: 4×8 @7 · 150s · 3010.
Week 5 — push and pull get the fourth set too. Split squat replaces the leg press.
Week 6 — tempo shortens to 2010 on the main lifts so you can hold more load at the same RPE.
Week 7 — heaviest week of the block: 4×6 @8 · 180s · 2010 on hinge and squat, everything else held at 3×10 @7.
Retest · Week 8
Week 8 — volume halves to two sessions. Then you retest a 5-rep load on all five patterns and write it down.
One session, written
out.
Week 1 · Full Body A
11 sets · 45 min · @6 RPE target
What you get
24 sessions across 8 weeks, each one written out set by set with RPE, rest and tempo.
A 90-second video for every movement in the program, filmed from two angles.
A printable log sheet and the same log as a spreadsheet, with the week 8 retest already built in.
A one-page guide to reading RPE and tempo, written for someone who has used neither.
A swap option for every lift, so a missing rack or bench doesn’t cost you a session.
Before you start
None. You should be able to walk 30 minutes without pain and get to the floor and back up unassisted.
Skip this program if you have an unresolved disc injury, an acute shoulder or knee injury, or uncontrolled high blood pressure. Get cleared first, then start.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.