Learn the core lifts, build the habit and finish stronger than you started.
30–40 min per session
Beginner
Difficulty
6 Weeks
Duration
3 Days / Week
Frequency
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Overview
Foundation is the first six weeks of training done properly. Three full-body sessions a week, six movement patterns, and enough repetition that the technique sticks.
Every session is short by design. The goal of this block is not exhaustion — it is turning up three times a week, every week, and leaving with something learned.
Weekly Schedule
6 weeks of progressive overload, with deloads built in where they belong.
Week 1
Learn
Pattern practice with light load
Week 2
Learn
Same loads, cleaner reps
Week 3
Load
First meaningful weight jumps
Week 4
Load
Add a set to each main lift
Week 5
Build
Hold technique under heavier load
Week 6
Review
Retest every lift you started with
Inside The Program
A sample of what a training week actually looks like. Every movement links to its full breakdown.
Day 1
Squat · Push · Pull
Elevate your hands if reps get sloppy
Day 2
Hinge · Press · Core