Free4 weeksBeginner
Strength Foundation
Build the base. 3 sessions a week. No guesswork.
90–135 min/week
Beginner
A 4-week introduction to the four fundamental movement patterns — squat, hinge, push, pull. Linear progression, RPE-based loading, and zero complicated programming. Works with a gym or at home.
What you get
- All four movement patterns done safely and correctly
- A strength baseline you can measure week over week
- Progressive overload that scales to your recovery
- The habit of 3 sessions a week — without the willpower cost
Includes
- 3 workouts/week — gym and bodyweight variants included
- 4-week linear progression plan
- 14-day high-protein meal plan
- Daily tasks to support recovery and consistency
Free — no credit card
Start your Strength Foundation protocol
Answer 6 quick questions. We personalise the plan to your body and goals — then ship it to the app or give you an AI prompt.
Start free- 6 quick questions
- Ship to app or get an AI prompt
- 4-week plan with meals + workouts
Ready to start Strength Foundation?
Free · 4 weeks · No credit card needed